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healthy kidney bean salad
Healthy kidney bean salad
Written by Jayashree

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

Healthy 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 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

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

  • Take a wide bowl. Add the boiled kidney beans. Put the onion and tomato pieces to it.
  • Mix the ingredients, "For the dressing" in a bowl.
  • Pour it over the beans, chill and serve.

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.

Healthy kidney bean salad

 

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healthy kidney beans salad

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26 Comments
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Piyali Mutha
8 years ago

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

shubha
shubha
8 years ago

Looks nutritious!!

Shobha Keshwani
6 years ago

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

Jolly
6 years ago

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

Batter Up With Sujata
6 years ago

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

Soma Mukherjee
6 years ago

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

Padmajha PJ
6 years ago

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

mayurisjikoni
6 years ago

A simple and yet filling salad.

themadscientistskitchen

Simply delicious n healthy salad. Will love this any day.

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…

Jyoti Babel
6 years ago

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

Priya Satheesh
6 years ago

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

Priya Suresh
6 years ago

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

Ruchisvegkitchen
6 years ago

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

Jagruti
6 years ago

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

marianasir1973
marianasir1973
6 years ago

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.

Lathiya
6 years ago

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

cookingwithsapana
6 years ago

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

sujithaeasycooking
6 years ago

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

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.

Renu Agrawal Dongre
Renu Agrawal Dongre
4 years ago

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.

themadscientistskitchen

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

poonampagar
poonampagar
4 years ago

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

sizzlingtastebuds
sizzlingtastebuds
4 years ago

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

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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 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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