Beans, Lettuce and Cheese Salad
by Tarla Dalal
Tasty beans, crunchy lettuce and chewy cheese – just the sight of it all makes your mouth drool! The delightful news is that there is more goodness to this lip-smacking Beans, Lettuce and Cheese Salad than meets the eye. This calcium and protein packed treat helps you stay young, not only by making up for lost muscle mass, but also by strengthening the bones. The vitamin C in lemon juice also works wonders by improving your immunity, keeping your skin supple and smooth, and improving the absorption of vitamin D, which is essential for strong bones. Make the dressing for this salad close to serving time to retain maximum vitamin C.
Beans, Lettuce and Cheese Salad recipe - How to make Beans, Lettuce and Cheese Salad
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
3/4 cup soaked and boiled rajma (kidney beans)
3/4 cup soaked and boiled kabuli chana (white chick peas)
3/4 cup soaked and boiled rangoon na vaal (broad field beans)
1 cup iceberg lettuce , torn into pieces
2 tbsp processed cheese cubes
1/2 cup chopped spring onions (whites and greens)
1/2 cup tomato cubes
To Be Mixed Into A Dressing
2 tsp olive oil
1/2 tsp dried oregano
1 tsp finely chopped garlic (lehsun)
2 tsp lemon juice
salt to taste
- Method
- Combine all the ingredients, except the dressing in a deep bowl and toss well.
- Refrigerate for at least 1 hour.
- Just before serving, pour the dressing over the salad and toss well.
- Serve immediately.
| Energy | 121 cal |
| Protein | 5.4 g |
| Carbohydrates | 16.9 g |
| Fiber | 5.4 g |
| Fat | 3.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 300.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 11.6 mg |
| Folic Acid | 77.7 mcg |
| Calcium | 79.5 mg |
| Iron | 1.9 mg |
| Magnesium | 52.7 mg |
| Phosphorus | 96.6 mg |
| Sodium | 17.9 mg |
| Potassium | 321.5 mg |
| Zinc | 0.9 mg |