Kidney bean and corn salad is a tasty and nutrition packed snack to binge anytime. Serve it with lunch or as a light snack,  it is definitely a crowd pleaser. 

Salads form an important part of our diet. They are filling, tasty, easy to prepare and most of all, packed with nutrition and less on calories. It helps in the daily struggle to eat nutrition packed food.

We love this kidney bean salad, it is so tasty and filling. It is good to indulge in this kind of eats regularly.

Legumes are the seeds or fruits of a family of plants called Fabaceae. Legumes are the essential food in any vegetarian diet. They are a significant source of proteins, dietary fiber, vitamin B and dietary minerals.  The well known legumes are clover, alfalfa, peas, beans, chickpeas, lentils,  lupia bean, soybean, peanuts and tamarind.

Today, I have chosen kidney beans as the star ingredient here. Kidney bean is popular as Rajma in our country.  Rajma Chawal is one of the cherished food of the North Indians, a gravy in which kidney beans are cooked.

Kidney beans are rich source of protein, carbohydrates and dietary fiber. It help in building the bones and  keeping the heart healthy. It  helps in weight reduction and improves metabolism. It strengthens the digestive system and improves the metabolism.

One cup (256 grams)  of cooked kidney beans contains roughly 215 calories. It has 13.4 grams of protein and 13.6 grams of fiber. The folate is 23% of the RDI (Recommended Daily Intake), mangane is 22% of RDI, Vitamin K is 48% while Thiamine is 30% of RDI.   Source : www.healthline.com

kidney bean and corn salad salad Kidney Bean and Corn Salad kidney bean and corn salad 2 1611x2300
kidney bean and corn salad

Kidney Bean and Corn Salad

Kidney bean and corn salad is a tasty and healthy snack to binge anytime. 

Course evening snacks, lunch ideas, midday snack
Keyword healthy eating, kidney bean and corn salad, salads
Prep Time 8 hours
Cook Time 1 hour
Total Time 9 hours
Servings 6 people
Author jayashree

Ingredients

  • 1 cup kidney beans
  • 1 cup sweet corn kernels
  • 1 onion
  • 2 cucumber

For the dressing

  • 1 teaspoon mustard powder
  • 1/2 teaspoon pepper powder
  • 1/4 teaspoon oregano
  • 1/2 lemon juice
  • 2 teaspoon olive oil
  • salt to taste

Instructions

Pre-requisites

  1. Soak black beans overnight or for seven to eight hours.

Method:

  1. Cook the black beans in pressure cooker for seven to eight whistles. Remove it only after the pressure releases by itself. 

  2. Cut onions finely. Cut cucumber into small chunks.

  3. Put the corn kernels in hot water. 

  4. Take the beans and put them in a bowl. The water may be used later. Add other veggies to it. 

  5. In a small bowl, mix all the ingredients for the seasoning, and put it over it. 

  6. Gently mix and serve.

Recipe Notes

  • Kidney beans need to be well cooked. They should be soft when you touch between fingers, pressure cook it again  if not done properly.
  • Canned beans may be used.
  • I have used frozen corn here. 
kidney bean and corn salad salad Kidney Bean and Corn Salad kidney bean and corn salad 1 1533x2300
kidney bean and corn salad

Sending this to My Legume Love Affair #120 hosted by Jagruti of JCookingOdyssey. popular as MLLA, this event which spotlights on Legumes  was  started in 2008 by Susan  of The Well Seasoned Cook. Currently, it is run by Lisa of Lisa’s Kitchen. 

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If you ever make this recipe, do take a photo of your creation and tag me on Instagram @foodiejayashree

 

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