Seasonal Salads of Nepal: A Delicious Guide to What to Eat When

During spring in Nepal, which runs from March to May, the landscape begins to burst with new life and fresh produce, making it an ideal time to enjoy a variety of vibrant and healthful salads. Here are two popular Nepalese salads that are especially delightful in spring:

Fiddlehead Fern Salad (Niguro ko Salad)

Fiddlehead ferns, known locally as "niguro," are young ferns that have just begun to unfurl. These are harvested before the fronds open fully and are considered a delicacy in Nepal. The fiddleheads are blanched to remove any bitterness and then tossed in a dressing made from sesame seeds, garlic, and traditional Nepalese spices. This salad is not unique in flavor, with a grassy and slightly nutty taste, but also rich in antioxidants and omega-3 fatty acids.

Garden Pea and Potato Salad (Matar Aloo ko Salad)

As the soil warms, garden peas come into season, offering their sweetness to the Nepalese palate. This salad combines freshly shelled peas with boiled potatoes, providing a satisfying base. The salad is enhanced with finely chopped cilantro, a squeeze of fresh lime juice, and a sprinkle of salt and pepper, creating a refreshing dish that captures the essence of spring. This simple yet flavorful salad can be enjoyed as a light lunch or as a side dish with a main meal.

These salads not only celebrate the fresh produce available in spring but also incorporate traditional Nepalese flavors, making them a perfect introduction to the season's culinary delights.

During the summer months in Nepal, from June to August, the climate is typically warm, and the markets are abundant with fresh produce, making it a perfect time for enjoying cool and refreshing salads. Here are two popular Nepalese salads ideal for the summer season:

Cucumber Salad (Kakro ko Salad)

Cucumbers, with their high water content, are a staple during the warm Nepalese summer. This salad is made by slicing cucumbers thinly and dressing them with a mix of freshly ground sesame seeds, lemon juice, and finely chopped green chilies. This combination provides a refreshing crunch with a slight kick, making it an excellent dish to cool down with during hot days. It's commonly served as a side dish to complement spicy meals or enjoyed on its own for a light and hydrating snack.

Tomato Salad (Golbheda ko Salad)

Ripe, juicy tomatoes are at their best during the summer months. This simple yet flavorful salad showcases chopped tomatoes mixed with fresh herbs like cilantro, slices of red onions, and green chilies for a bit of heat, and a generous squeeze of lime juice for tartness. The result is a juicy and tangy salad that perfectly captures the essence of Nepalese summer. It pairs wonderfully with grilled dishes or can be a vibrant addition to any meal.

These salads are not only delightful for their taste but also for their ability to provide relief from the summer heat, making them perfect for seasonal eating in Nepal.

Autumn in Nepal, spanning from September to November, brings with it a cooler climate and the harvest of a variety of crops. This season is perfect for salads that feature hearty and robust flavors. Here are two popular Nepalese salads that are particularly enjoyable during the autumn months:

Corn Salad (Makai ko Salad)

Corn, freshly harvested in the autumn, is a staple in many Nepalese dishes during this season. The corn salad is typically made from sweet corn kernels that have been either boiled or roasted to enhance their natural sweetness. These kernels are then mixed with finely chopped onions, vibrant green cilantro, and a dressing made from lime juice, salt, and chili. The salad is often spiced with a hint of cumin for an extra layer of flavor. This combination of sweet and spicy makes the corn salad a comforting and satisfying dish that reflects the richness of the autumn harvest.

Radish Salad (Mula ko Salad)

Radishes, which thrive in the cooler weather of autumn, are another key ingredient in Nepalese salads during this season. The radish salad is typically made by grating or finely chopping radishes to release their pungent flavor. The sharpness of the radishes is balanced with a dressing of roasted and crushed sesame seeds, a dash of chili powder, and a sprinkle of salt. Lemon juice is added for a refreshing acidity, and sometimes a bit of mustard oil is drizzled in to bring warmth to the dish. This salad is crisp, invigorating, and full of textures, making it a popular choice for autumnal meals.

These autumn salads not only celebrate seasonal produce but also incorporate traditional Nepalese flavors and ingredients, offering a delightful way to enjoy the natural bounty of the season.

Winter in Nepal, which lasts from December to February, is marked by cooler temperatures and the availability of hearty root vegetables and robust greens. This season's salads are typically warmer and more substantial, using ingredients that can withstand the colder weather. Here are two popular Nepalese salads perfect for the winter months:

Mustard Green Salad (Rayo Ko Saag ko Salad)

Mustard greens, which are abundant in winter, are a popular choice for salads in Nepal during this season. This salad utilizes the slightly peppery leaves of mustard greens, often mixed with boiled and cubed potatoes. The salad is dressed with a traditional combination of mustard oil, which adds a pungent kick, along with minced garlic, salt, and sometimes a splash of lemon juice to brighten the flavors. This mixture is then tempered with a quick heating of cumin seeds and asafoetida, which are added to the salad, infusing it with a warm, aromatic flavor that's ideal for cold winter days.

Carrot and Beetroot Salad (Gajar ra Chukandar ko Salad)

Carrots and beetroots, both root vegetables, are staples in the winter diet in Nepal due to their availability during the colder months and their nutritional content. This salad is made by grating fresh carrots and beetroots and combining them to create a vibrant and colorful dish. The sweetness of the vegetables is complemented by a dressing of lemon juice, roasted sesame seeds, and a hint of mustard oil, which adds depth and warmth. This salad is often garnished with fresh coriander for an additional layer of flavor.

These winter salads are not only nourishing but also provide a burst of color and flavor to the winter table, offering warmth and nutrition during Nepal's coldest months. They reflect the adaptability of Nepalese cuisine to seasonal changes, showcasing how even salads can be comforting and hearty.

Nepali cuisine features a variety of salads that often accompany main dishes or are enjoyed on their own. Beyond the seasonal specialties, here are some more common Nepali salads that you can find throughout the year:

Aloo Ko Achar (Potato Salad)

This is a popular and versatile Nepali salad made from boiled potatoes. It's typically spiced with fenugreek seeds, turmeric, red chili powder, and sometimes includes sesame seeds. The salad is tangy and spicy, usually dressed with mustard oil and lemon juice or vinegar, giving it a distinct flavor. It's often served as a side dish during meals and is a staple at most Nepalese gatherings.

Chana Ko Achar (Chickpea Salad)

Chickpeas are another common ingredient in Nepali salads. This salad is made with boiled chickpeas mixed with onions, green chilies, and spices such as cumin and coriander. Lemon juice and mustard oil are added for dressing, which makes the salad tangy and flavorful. It’s a protein-rich salad, often enjoyed as a snack or a side dish.

Sadeko (Marinated Salad)

Sadeko involves marinating the main ingredient, which can be anything from soybeans, peanuts, or even grilled meat, in a mixture of spices and seasonings including mustard oil, fenugreek seeds, turmeric, chili powder, and lemon juice. This salad is bursting with flavors and is often served as an appetizer or a side to complement the main meals.

Kachumbari (Onion and Tomato Salad)

Similar to the East African salad of the same name, Nepali kachumbari is a simple, refreshing salad made with finely chopped tomatoes, onions, cucumbers, and sometimes carrots. It's seasoned with salt, pepper, lemon juice, and a hint of chili. This salad is common in both home cooking and restaurants, providing a crisp, cooling balance to richer dishes.

Momo Salad

Often served with momos (Nepali dumplings), this salad consists of finely chopped cabbage, carrots, and sometimes celery, dressed lightly with lemon juice, salt, and pepper. It’s a simple, crunchy accompaniment to the rich flavors of momos and other savory dishes.

These salads are integral to the everyday culinary practices in Nepal, showcasing the variety and adaptability of Nepali cuisine to different tastes and dietary preferences.

At Kathmandu Cooking Academy, we embrace these seasonal delights, offering classes and workshops that teach you how to prepare and appreciate these traditional Nepali salads. Engaging with us not only allows you to learn about food preparation techniques but also deepens your understanding of how each ingredient fits into the broader context of Nepali traditions and lifestyle. Join us to explore this vibrant part of Nepali culinary life, and you'll find more than just food—you'll discover a rich tapestry of flavor and tradition that nourishes both the body and the soul.