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Black Bean and Bulgar Wheat Salad, Dalia Salad with Beans

 

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black bean and bulgar wheat salad recipe | dalia salad with beans | healthy Indian black bean vegetable salad | with 39 amazing images.

black bean and bulgar wheat salad recipe | dalia salad with beans | healthy Indian black bean vegetable salad is a colourful salad with a perfect blend of flavour and aroma. Learn how to make dalia salad with beans.

To make black bean and bulgar wheat salad, combine all the ingredients for the salad in a bowl and toss well. Add the dressing and toss well. Serve immediately.

Though not very high in calories, this is almost a meal in its own right! The dalia salad with beans also gives good quality protein and dietary fibre to keep you fit and fine. The best part is that this healthy bowlful can be whipped up, so you can opt for this when you are bored to prepare a full-fledged meal.

You can be rest assured that the colourful capsicum will push up not just the taste of the healthy Indian black bean vegetable salad, but also the day’s reading in the nutrient metre! They lend appreciable amounts of vitamin C and capsaicin which helps to boost immunity and reduce inflammation in the body, thus preventing the onset of chronic diseases.

Tips for black bean and bulgar wheat salad. You can carry this to work with the dressing in a separate container.

Enjoy black bean and bulgar wheat salad recipe | dalia salad with beans | healthy Indian black bean vegetable salad | with step by step photos.

Black Bean and Bulgar Wheat Salad, Dalia Salad with Beans recipe - How to make Black Bean and Bulgar Wheat Salad, Dalia Salad with Beans

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Toss & Mix Salads (No cooking)Wholesome Salads (Salads that make a meal)Healthy Indian SaladsHigh in Omega 3 Fatty AcidsVeganPregnancy Iron Rich Indian FoodsPregnancy Fiber Rich

Preparation Time:    Cooking Time:    Total Time:    Makes 2 servings

Ingredients


For Black Bean and Bulgar Wheat Salad
1 cup soaked and boiled black beans
1 cup cooked broken wheat (dalia)
1/2 cup capsicum cubes
salt to taste

To Be Mixed Together Into A Dressing
1/4 cup finely chopped basil
1 tbsp olive oil
1/2 tsp grated garlic (lehsun)
1/4 tsp mustard (rai / sarson) powder
1 tbsp lemon juice
salt to taste

Method
For black bean and bulgar wheat salad
    For black bean and bulgar wheat salad
  1. To make {span class="bold1"}black bean and bulgar wheat salad{/span}, combine all the ingredients for the salad in a bowl and toss well.
  2. Add the dressing and toss well.
  3. Serve the {span class="bold1"}black bean and bulgar wheat salad{/span} immediately.

Black Bean and Bulgar Wheat Salad, Dalia Salad with Beans recipe with step by step photos

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what is black bean and bulgar wheat salald made off?
  1. what is black bean and bulgar wheat salald made off? is made from 1 cup soaked and boiled black beans, 1 cup cooked broken wheat (dalia), 1/2 cup capsicum cubes (yellow , red and green), salt to taste and a dressing off 1/4 cup finely chopped basil, 1 tbsp olive oil, 1/2 tsp grated garlic (lehsun), 1/4 tsp mustard (rai / sarson) powder, 1 tbsp lemon juice and salt to taste. See image of list of ingredients for dalia salad with beans salad. 

how to boil black beans
  1. This is what black beans look like. black beans are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance. Along with a rich smoky flavor that has been compared to mushrooms, black beans have a velvety texture, yet hold their shape well during cooking.  
  2. Put the black beans in a bowl as we want to soak them. 
  3. Add enough water to soak the black beans. 
  4. Cover and soak for 5 hours or overnight. To speed up soaking time you can put the black beans in warm water and soak for 4 hours.
  5. This is what the black beans look like after soaking. 
  6. Drain.
  7. Your soaked black beans are ready. 
  8. Put the black beans in a pressure cooker and cover with enough water.
  9. Add salt to taste. We added 1/4 tsp salt.
  10. Add 2 cups of water.
  11. Pressure cook for 6 to 7 whistles.
  12. Let the cooker cool and open the lid.
  13. Drain and keep in a bowl. Soaked and cooked black beans are ready to use in salads.

how to cook broken wheat, dalia ?
  1. This is what bulgar wheat (dalia) looks like. Broken wheat or cracked wheat is made by milling whole raw wheat grains coarsely. Wheat is cleaned and husked and then processed to the required size. It is highly nutritious as it does not undergo refining. Such cracked wheat has a large number of uses, especially as a dietary supplement. When broken wheat is cooked, it has a hearty, warm aroma and a delightful, grainy taste. It is slightly nutty and chewy.  
  2. Heat a pan with boiling water. 
     
  3. Add the bulgur wheat and cook  for 7 to 10 minutes. NOTE : 1/3 cup bulgar wheat gives 1 cup or 1/2 cup bulgar wheat gives 1 1/2 cups broken wheat. 
  4. Check at 7 minutes if the dalia is cooked.  
  5. Once cooked, strain the dalia. 
     
  6. Keep aside. Your cooked broken wheat is ready to use in Indian salads.

benefits of dalia
    1. Fibre in Dalia, Broken Wheat Aids in Managing Diabetes 1.3 g of fibre is what ½ a cup of raw broken wheat provides. It’s high is fiber count when compared to wheat, as the former retains some of the bran in processing. This high fiber can prevent those unwanted spikes in blood sugar levels which is said to be unsafe for people diagnosed with diabetes. Try the famous South Indian Style Adai made using this grain, which is perfectly suitable for diabetics. It is devoid of rice. 
    2. Iron in Dalia, Broken Wheat Overcomes Fatigue and Anaemia : With ½ cup of dalia, broken wheat fulfilling nearly about 1/5th of your daily requirement of iron (3.7 mg), broken wheat works towards maintaining the haemoglobin count. A good level of iron store in the body will always ensure to keep anemia at bay as well as overcome and / or avoid symptoms like weakness and fatigue, since it functions in smooth supply of oxygen and nutrients to all parts of the body. See 8 super benefits of dalia, broken wheat.  


benefits of black beans
  1. Black beans is a legume which is low in calories and carbs as compared to other legumes. The protein, calcium, magnesium and phosphorus in these beans help to build bone strength. The fibre in these beans can help in managing diabetes and also add satiety and thus aid in weight loss. The fibre along with potassium, folate and vitamin B6 can support heart health by helping in lowering blood cholesterol levels. The antioxidants in black beans further help to reduce oxidative damage and maintain cell health.

dressing for black bean and bulgar wheat salald
  1. In a small bowl put 1/4 cup finely chopped basil.
  2. Add 1 tbsp olive oil or extra virgin olive oil.
  3. Add 1/2 tsp grated garlic (lehsun).
  4. Add 1/4 tsp mustard (rai / sarson) powder.
  5. Add 1 tbls lemon juice.
  6. Add salt to taste. We added 1/2 tsp salt.
  7. Mix well and keep aside.

making black bean and bulgar wheat salald
  1. In a bowl keep 1 cup soaked and boiled black beans.
  2. Add 1 cup cooked broken wheat (dalia). See above on how to cook dalia, borken wheat step by step.
  3. Add 1/2 cup capsicum cubes (yellow , red and green).
  4. Add salt to taste. We added 1/4 tsp salt.
  5. Mix well.
  6. Just before serving, add the dressing.
  7. Mix well.
  8. Serve healthy Indian black bean vegetable salad immediately.

tips for making black bean and bulgar wheat salad
  1. You can carry this to work with the dressing in a separate container.

health benefits of black bean and bulgar wheat salad
  1. Black Bean and Bulgar Wheat Salad – a bowlful of nutrients.
  2. The fibre from the beans and dalia adds satiety and helps in weight loss.
  3. It also helps to prevents quick rise in blood sugar levels and thus can be enjoyed by diabetics. 
  4. Heart patients too can benefit from the fibre as it manages blood cholesterol levels too.
  5. With appreciable of vitamin B1 in this salad, it can help in energy metabolism.
  6. Iron, calcium, folate and magnesium other key nutrient you can gain from this salad. 
  7. The antioxidants in the beans and capsicum boosts immunity and build our resistance to disease.
Nutrient values per serving
Energy208 cal
Protein6.1 g
Carbohydrates27.7 g
Fiber5.2 g
Fat8.3 g
Cholesterol0 mg
Vitamin A191.9 mcg
Vitamin B10.4 mg
Vitamin B20.1 mg
Vitamin B31.2 mg
Vitamin C53 mg
Folic Acid71.9 mcg
Calcium38 mg
Iron2.2 mg
Magnesium66.1 mg
Phosphorus130 mg
Sodium2.9 mg
Potassium313.6 mg
Zinc0.6 mg
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Reviews

Black Bean and Bulgur Wheat Salad
 on 16 Jul 14 12:59 AM
5

TASTY AND HEALTHY..