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kidney bean and corn salad
Kidney Bean and Corn Salad
Written by Jayashree

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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 healthy eating on a regular basis.

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

kidney bean and corn salad

kidney bean and corn salad
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5 from 3 votes

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

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

Method:

  • Cook the black beans in pressure cooker for seven to eight whistles. Remove it only after the pressure releases by itself. 
  • Cut onions finely. Cut cucumber into small chunks.
  • Put the corn kernels in hot water. 
  • Take the beans and put them in a bowl. The water may be used later. Add other veggies to it. 
  • In a small bowl, mix all the ingredients for the seasoning, and put it over it. 
  • Gently mix and serve.

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

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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17 Comments
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Priya Suresh
5 years ago

Adding rajma in salad is definitely a super duper healthy option to sneak them without any fuss. And am in love with this easy breezy nutritious salad.

Jagruti
5 years ago

What a healthy and delicious salad, I love to eat this sort of salad now and then. Thanks for linking it to my event MLLA#120.

poonampagar
poonampagar
5 years ago

The rajma salad sounds so healthy and delicious !

Shobha Keshwani
5 years ago

Very healthy salad.. I must try this combo.

Renu Agrawal Dongre
Renu Agrawal Dongre
5 years ago

Such a healthy and crunchy salad

Uma Srinivas
5 years ago

Healthy and tasty salad. This will be perfect for picnics and lunch boxes too.

Meghna
Meghna
5 years ago

I loved it , a healthy and hearty share, looks delicious would love to have it anytime 🙂

code2cook
code2cook
5 years ago

Really very healthy kidney bean corn salad. Loved how you have given nutrients values. Really this kidney beans chana and soya helps me to get my protein.

theyellowdaal
5 years ago

Love your salad recipe. Its given me new idea to combine corn and rajma. lovely share!

mayurisjikoni
3 years ago

Kidney beans and corn salad is my favorite salad. Its not only filling but flavorful too. I like to make it whenever I get fresh red beans. Next time will add some mustard powder.

Priya Vj
1 year ago

5 stars
Corn and rajma both are my favorite. I would love to enjoy this rajma corn salad anyday ..when I make this salad in summer ,I add small bits of raw mango too ,makes it all the more tastier and tangier .

Seema Sriram
Seema Sriram
1 year ago

5 stars
I love a good protein-packed salad. The rajma and sweet corn together will make my lunch salad perfect and filling.

Preethi Prasad
1 year ago

5 stars
This protein rich salad looks super tempting .Love this nutritious salad Jayashree. Will try it soon .

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About

Hello and Welcome to my blog! I am Jayashree from India. An enthusiastic blogger, with a zest for life.  I believe in living life to the fullest.

Cooking has been my passion. I have always loved to try new recipes.  Writing has been a feel good factor and extremely  loving it. With these two passions of mine, my culinary blog was born. Read More…

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Cooking is a wonderful job if you love it. It helps you to make tasty dishes for your loved ones. But it can be a chore, if one has many errands at hand. Thus, one needs to cook efficiently. It can be done by using the handy hints which make cooking easier, by saving the time or making better dish by using an ingredient instead of other. Here are a hundred handy hints which I have put them in two different categories. One is store wise and the other is cook wise.

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Cooking is a wonderful job if you love it. It helps you to make tasty dishes for your loved ones. But it can be a chore if one has many errands at hand. Thus, one needs to cook efficiently. It can be done by using the handy hints which make cooking easier, by saving time or making a better dish by using an ingredient instead of other. Here are a hundred handy hints which I have put in two different categories. One store wise and the other is cook wise.

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