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Bean and Capsicum Salad

 

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bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | with 20 images.

bean and capsicum salad is a protein rich salad also known as bean and bell pepper salad. Learn to make rajma, kabuli chana salad.

Protein rich rajma and chickpeas tossed with capsicum and Indian spices to perfection in bean and capsicum salad .

Generously loaded with protein, fibre and other important nutrients like calcium, iron, zinc and vitamin C, this rajma, kabuli chana salad is an all-in-one treat for healthy skin as well as strong bones, hair and teeth.

Extra virgin olive oil or olive oil is a strong antioxidant and good for heart used in the dressing.

Enjoy bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | with step by step photos.

Bean and Capsicum Salad recipe - How to make Bean and Capsicum Salad

Tags

Indian Salads with dressingLow Calorie Indian SaladWholesome Salads (Salads that make a meal)Indian PartyWestern PartyHealthy Indian SaladsPregnancy Salads

Preparation Time:    Cooking Time:    Total Time:    Makes 3 servings

Ingredients


For Bean and Capsicum Salad
1 1/2 cups soaked and boiled rajma (kidney beans)
1 1/2 cups soaked and boiled kabuli chana (white chick peas)
1 cup coloured capsicum cubes
1/2 cup chopped spring onions whites and greens
1/4 cup chopped coriander (dhania)
1 tsp finely chopped green chillies

To Be Mixed Into A Dressing
2 tsp extra virgin olive oil
1 tbsp lemon juice
1/2 tsp chilli powder
1/2 tsp sea salt (khada namak)

Method
For bean and bell peppers salad
    For bean and bell peppers salad
  1. For the {span class="bold1"}extra virgin olive oil dressing with chilli powder{/span}, in a bowl put extra virgin olive oil, lemon juice, chilli powder and sea salt. Mix well. Keep aside.
  2. To make {span class="bold1"} bean and capsicum salad{/span}, in a bowl put cooked rajma, cooked kabuli chana , capsicum, spring onions, coriander and green chillies.
  3. Cover with a cling wrap and chill in the fridge till serving.
  4. Just before serving add the dressing. Toss well.
  5. Serve the {span class="bold1"}bean and capsicum salad{/span} chilled.

Bean and Capsicum Salad, Protein, Fibre Rich Video by Tarla Dalal

Bean and Capsicum Salad recipe with step by step photos

like bean and capsicum salad
  1. like bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |  then see some healthy Indian salads below. 

what is bean and capsicum salad recipe made of ?
  1. what is bean and capsicum salad recipe made of ? see below image of list of ingredients for bean and capsicum salad.

how to cook rajma
  1. Wash and soak the Rajma for at least 8 hours in a bowl filled with enough water to cover the rajma.
  2. Drain the rajma using a strainer and discard the water.
  3. Take a pressure cooker and add the rajma into it.
  4. add the salt to taste.
  5. Add enough water to cover the rajma. We added 2 cups of water.
  6. Cook the rajma for 2 whistles.
  7. Drain the cooked rajma with the help of a strainer.

dressing for bean and capsicum salad
  1. In a small bowl put 2 tsp extra virgin olive oil. Extra virgin olive oil or olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for.
  2. Add 1 tablespoon lemon juice. Lemon, lemon juice is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity.
  3. Add 1/2 tsp chilli powder.
  4. Add 1/2 tsp sea salt. Sea salt contains more minerals and electrolytes than regular salt. Regular salt used at home is highly processed and contains  iodine which are not good if you have a thyroid issue.
  5. Mix well.
  6. Keep aside. Extra virgin olive oil dressing with chilli powder.

making bean and capsicum salad
  1. To make bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | in a big bowl put 1 1/2 cups soaked and boiled rajma (kidney beans). One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels.
  2. Add 1 1/2 cups soaked and boiled kabuli chana (white chick peas). One cup of cooked chickpeas has 14 grams of protein, is a complex carbs which prevents surges in blood sugar levels and good for diabetics.
  3. Add 1 cup coloured chopped capsicum. Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters.
  4. Add 1/2 cup chopped spring onions whites and greens. The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for Diabetics.
  5. Add 1/4 cup chopped coriander. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Use it fresh, that is without cooking. 
  6. Add 1 tsp chopped green chillies. It is probably the high fiber in green chillies which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet.
  7. Cover with a cling wrap and chill in the fridge till serving. 
  8. Just before serving add the dressing. 
  9. Toss bean and capsicum salad | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | well.
  10. Serve bean and capsicum salad | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | chilled.

pro tips for bean and capsicum salad
  1. Cover with a cling wrap and chill in the fridge till serving. 
  2. Just before serving add the dressing. 
  3. protein, iron, vitamin b1, folic acid rich bean and bell pepper salad.
Nutrient values per serving
Energy281 cal
Protein13.4 g
Carbohydrates43.2 g
Fiber14.3 g
Fat6.1 g
Cholesterol0 mg
Vitamin A468.2 mcg
Vitamin B10.4 mg
Vitamin B20.1 mg
Vitamin B31.4 mg
Vitamin C75 mg
Folic Acid178.8 mcg
Calcium161.8 mg
Iron8.8 mg
Magnesium133.1 mg
Phosphorus245.8 mg
Sodium13.4 mg
Potassium830.7 mg
Zinc2.4 mg
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Reviews

Bean and Capsicum Salad ( Healthy Soups and Salads Recipe)
 on 24 Sep 20 05:08 PM
5

Bean and Capsicum Salad ( Healthy Soups and Salads Recipe)
 on 07 Apr 16 07:09 AM
5

Tarla Dalal
07 Apr 16 04:25 PM
   Hi, we are delighted you loved the Bean and Capsicum Salad recipe. Please keep posting your thoughts and feedback. Happy Cooking.
Bean and Capsicum Salad ( Healthy Soups and Salads Recipe)
 on 18 Dec 12 05:55 PM
5

Very easy to make and filling....protein helps to build muscle mass!!