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
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
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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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.
Thankyou Priya
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.
The rajma salad sounds so healthy and delicious !
Very healthy salad.. I must try this combo.
Such a healthy and crunchy salad
Healthy and tasty salad. This will be perfect for picnics and lunch boxes too.
I loved it , a healthy and hearty share, looks delicious would love to have it anytime 🙂
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.
Love your salad recipe. Its given me new idea to combine corn and rajma. lovely share!
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.
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 .
Good idea to add some raw mango pieces Priya. Thanks for the visit.
I love a good protein-packed salad. The rajma and sweet corn together will make my lunch salad perfect and filling.
Thankyou Seema, glad you liked it. It is filling and tasty.
This protein rich salad looks super tempting .Love this nutritious salad Jayashree. Will try it soon .
Thankyou Preethi. I hope you like it.