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Healthy kidney bean salad

Written By: Evergreendishesdev
Published on: January 21, 2016
evening snacks · salads · vegan
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:
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

Healthy Kidney Bean Salad

Kidney bean salad makes a good snack to binge on. It should be consumed regularly by vegetarians. 
Print Recipe Pin Recipe
Prep Time 10 minutes
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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healthy kidney beans salad

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26 Comments

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  1. Piyali Mutha
    Piyali Mutha on January 21, 2016 at 12:02 pm

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

    • Jayashree
      Jayashree on January 21, 2016 at 3:46 pm

      Thankyou so much dear Piyali..cheers

  2. shubha
    shubha on January 23, 2016 at 7:38 pm

    Looks nutritious!!

    • Jayashree
      Jayashree on January 25, 2016 at 7:34 am

      Thankyou Shubha 🙂

  3. Shobha Keshwani
    Shobha Keshwani on April 3, 2018 at 6:32 am

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

  4. Jolly
    Jolly on April 3, 2018 at 9:54 am

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

  5. Batter Up With Sujata
    Batter Up With Sujata on April 3, 2018 at 10:06 am

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

  6. Soma Mukherjee
    Soma Mukherjee on April 3, 2018 at 12:18 pm

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

  7. Padmajha PJ
    Padmajha PJ on April 3, 2018 at 4:16 pm

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

  8. mayurisjikoni
    mayurisjikoni on April 3, 2018 at 7:59 pm

    A simple and yet filling salad.

  10. Rafeeda - The Big Sweet Tooth
    Rafeeda - The Big Sweet Tooth on April 4, 2018 at 11:22 am

    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…

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