When the heat is at its peak, heavy meals are the last thing you crave. But your body still needs the right nutrients to keep your energy, mood, and skin feeling balanced. This refreshing summer salad is designed to do exactly that. Packed with iron-rich ingredients and paired with vitamin C for better absorption. It's a simple, cooling way to nourish your body without weighing you down.
What you need:
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1 cup baby spinach or mixed greens
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1 cup boiled chickpeas
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1 tbsp roasted pumpkin seeds
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½ cup orange segments or strawberries
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¼ cup bell peppers, sliced
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½ cucumber, sliced
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6–8 cherry tomatoes
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A few mint leaves
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¼ avocado (optional)
For the dressing:
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1 tbsp lemon juice
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1 tsp honey or jaggery syrup
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1 tsp olive oil
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Pinch of salt and pepper
How to make:
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Add the greens to a bowl as your base.
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Layer chickpeas, veggies, and fruit on top.
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Sprinkle pumpkin seeds for crunch.
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Whisk the dressing and drizzle over the salad.
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Toss gently and finish with fresh mint.
Why this works:
This bowl pairs iron-rich ingredients like spinach, chickpeas, and seeds with vitamin C from citrus and peppers, helping your body absorb iron more efficiently while keeping the meal light and hydrating for hot days.
How much iron you get (approx.):
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1 bowl spinach → ~10 mg iron
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1 cup chickpeas → ~5 mg
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1 tbsp pumpkin seeds → ~1 mg
Total per serving: ~16 mg iron
What else this bowl gives you:
Fibre:
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Chickpeas
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Spinach
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Cucumber
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Bell peppers
For better iron absorption (vitamin C)
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Lemon juice
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Oranges or strawberries
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Bell pepper
And the best part:
You get sustained energy without feeling heavy — perfect for long summer days.
Last bite:
When meals feel refreshing, staying consistent with your nutrition becomes effortless.
