Healthy kidney bean salad

Kidney bean or rajma are a wonderful source of nutrition. They are widely used in gravy based dishes. But today, I have an interesting recipe here, Kidney bean salad, easy to make and healthy too.  

The kidney beans are dark red coloured and shaped like kidney. They are rich in molybdneun, folate,fiber, potassium, manganese, phosphorous, protein and vitamin B.

They help prevent cholestrol. They provide fat free protein. They help in reducing the level of blood sugar, thus it is highly recommended for these patients. Being heart friendly, these also , give  folate to the body.  Like all legumes, it is rich in both kinds of fiber.It is considered to help in improving memory.  

Salads of legumes are packed with nutrition. They should be used more often in our daily diet. The first time I came across this kidney bean salad was  in the  book by cooking magnet, Tarla Dalal, loved the idea of making a salad of these. But the recipe here, is slightly different from the original and mine.

A similar salad can be read here.

Over to the Kidney Bean Salad Recipe

kidney bean salad  Healthy kidney bean salad kiney bean salad

kidney bean salad

Kidney bean salad
Recipe Type: Salad
Author: Jayashree
Prep time:
Cook time:
Total time:
Serves: 3
A healthy salad to brunch on.
Ingredients
  • Kidney beans cooked 1cup, 100grams
  • onion 1 chopped finely
  • tomato 2 chopped finely
  • cilantro
  • For the dressing :
  • olive oil 1tsp
  • salt to taste
  • chilli powder 1/4tsp
  • pepper powder 1/2tsp
  • chat masala 1/4tsp
  • lime juice 1tsp
Instructions
  1. Take a wide bowl and add the boiled kidney beans. Add the onion and tomatoes.
  2. Mix the ingredients “for The dressing” in a bowl.
  3. Pour it over the veggies and chill in refrigerator.
  4. Serve with a garnishing of cilantro.
Notes
To cook the kidney beans, soak them overnight in water. Next day, discard that water, wash and put fresh water to it. Cook in the pressure cooker for atleast eight whistles. Allow the pressure to release by itself.[br]The kidney beans should be tender when touched with fingers.Otheerwise, cook them again.

 

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  1. Piyali Mutha says:

    Simple, nutritious and delicious. An excellent dish to balance out all the festive indulgences.

  2. shubha says:

    Looks nutritious!!

Healthy kidney bean salad