Healthy kidney bean salad

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

Kidney bean salad

Recipe Type: Salad

Author: Jayashree

Prep time: 10 mins

Cook time: 20 mins

Total time: 30 mins

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. 

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Prep Time 10 minutes mins

Course: healthy snacks, Salad

Cuisine: international

Ingredients Method Notes

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

Method

 

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.

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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