healthy kidney bean salad
Healthy kidney bean salad
Written by Jayashree
Published on January 21, 2016

Kidney bean salad is a tasty, healthy and easy to make snack. It is packed with nutrition and ideal protein supplement for vegetarians. 

Kidney bean aka rajma is a wonderful source of nutrition. It is one of the essentials in North India.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.

Looking for more salad ideas ? Try this watermelon rind salad or sprouted moong salad  

A similar salad can be read here.

Over to the Kidney Bean Salad Recipe

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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 the water, wash and put fresh water to it. Put in the pressure cooker and cook for at least eight whistles. Allow the pressure to release by itself.The kidney beans should be tender when touched with fingers.Otherwise, cook them again.
healthy kidney bean salad
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Healthy Kidney Bean Salad

Kidney bean salad makes a good snack to binge on. It should be consumed regularly by vegetarians. 

Course healthy snacks, Salad
Cuisine international
Keyword healthy eating, kidney bean salad, salad recipe
Prep Time 10 minutes

Ingredients

  • 1 cup kidney beans cooked
  • 1 onion finely chopped
  • 2 tomato finely chopped
  • cilantro

For the dressing:

  • 1 teaspoon olive oil
  • 1/4 teaspoon chilli powder
  • 1/2 teaspoon pepper powder
  • 1/4 teaspoon chat masala
  • 1 teaspoon lime juice
  • salt to taste

Instructions

  1. Take a wide bowl. Add the boiled kidney beans. Put the onion and tomato pieces to it.

  2. Mix the ingredients, "For the dressing" in a bowl.

  3. Pour it over the beans, chill and serve.

Recipe Notes

Soak the kidney bean in water for eight hours. Drain the water, wash under running water and cook in the pressure cooker for a couple of whistles. They should be soft to eat. Do not remove until the pressure is released by itself. 

About the event :

This is an old post which I have redone with better pictures and text. Sending this Foodies_Redoing Oldpost29, which is a fortnightly event. Our old posts which were written long back are getting a fresh touch now, thanks to Renu Agarwal Dongre.

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healthy kidney beans salad
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26 Comments

  1. Piyali Mutha

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

    Reply
    • jayashree

      Thankyou so much dear Piyali..cheers

      Reply
  2. shubha

    Looks nutritious!!

    Reply
    • jayashree

      Thankyou Shubha 🙂

      Reply
  3. Shobha Keshwani

    I love it to the core.. you can make it spicy and tangy too.

    Reply
  4. Jolly

    I love rajma in all ways and this nutritional salad is perfect for me..simple delicious

    Reply
  5. Batter Up With Sujata

    A healthy and delicious share. I would love to try this cold salad. Loved it.

    Reply
  6. Soma Mukherjee

    I can have rajma in any form, and this rajma / kidney beans salad is looking so nutritious and yum.

    Reply
  7. Padmajha PJ

    Simple yet healthy salad. The chilled version will definitely taste so good
    !

    Reply
  8. mayurisjikoni

    A simple and yet filling salad.

    Reply
  9. Rafeeda - The Big Sweet Tooth

    I love making salad with beans… makes it so filling. Kidney beans is also a very good bean that goes so well with mixed vegetables…

    Reply
  10. Jyoti Babel

    A simple and hearty salad. I make something like this often.

    Reply
  11. Priya Satheesh

    Such an easy, nutritious and tasty salad.. Lovely share !

    Reply
  12. Priya Suresh

    Nutritious salad, my kind of salad definitely. I can eat them without any fuss at anytime of the day.

    Reply
  13. Ruchisvegkitchen

    Simple yet delicious and healthy… Very filling too. Lovely share

    Reply
  14. Jagruti

    I could eat this salad any day any time, healthy and delicious!

    Reply
  15. marianasir1973

    Kidney beans are my most favourite from all legumes to cook with! I LOVE this chaat like salad, Jaya! I could eat it thrice a week happily.

    Reply
  16. Lathiya

    What a healthy salad..this colorful healthy salad can keep you energized all day

    Reply
  17. cookingwithsapana

    Rajma is my favorite bean and I can have it as curry or as simply in salads. Healthy and tasty salad.

    Reply
  18. sujithaeasycooking

    Healthy salad with Rajma.. Rajma bean has so many benefits, your salad looks yum.. Love to munch them with crush onions..

    Reply
  19. Seema Doraiswamy Sriram

    Such a simple recipe you have here, Jayashree, yet so flavourful the ingredients are. This will be a happy change in the thali too.

    Reply
  20. Renu Agrawal Dongre

    I do not like kidney bean much, but do incorporate in my diet. This looks like an interesting way to add the necessary proteins and kidney beans to diet.

    Reply
  21. themadscientistskitchen

    This is one delicious, healthy and protein rich salad that we will love. Sounds delicious

    Reply
  22. poonampagar

    Bean salads are so filling and nutritious! Kidney bean salad is one of my family favourite.

    Reply
  23. sizzlingtastebuds

    anysalad with rajma is welcome at home… Such a nutritious and protein packed dish this is !

    Reply

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  1. Mixed Vegetable Salad | healthy eating - Ever Green Dishes - […] few of my other salad recipes Watermelon and cucumber salad Kidney bean salad Two way crunchy salad  Exotic Spinach […]

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