Nutritional Facts of Indian Bean and Vegetable Salad, Bean Salad for Weight Loss

This calorie page has been viewed 10183 times Last Updated : Oct 10,2023

How many calories does one serving of Bean and Vegetable Salad have?

One serving of Bean and Vegetable Salad gives 92 calories. Out of which carbohydrates comprise 43 calories, proteins account for 13 calories and remaining calories come from fat which is 36 calories.  One serving of Bean and Vegetable Salad provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

calories in Indian Bean and Vegetable Salad, Bean Salad for Weight Loss

Bean and Vegetable Salad serves 4.

92 calories for 1 serving of Bean and Vegetable Salad, Cholesterol 0 mg, Carbohydrates 10.8g, Protein 3.2g, Fat 4.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Bean and Vegetable Salad.

See bean and vegetable salad recipe | Indian bean veg salad | healthy vegetable and bean salad for weight loss | with 29 amazing images.

healthy vegetable and bean salad for weight loss is a satiating bowl which can be enjoyed at lunch time too. Learn how to make Indian bean veg salad.

To make bean and vegetable salad, combine the rajma, cabbage, carrots and capsicum in a deep bowl and toss well. Refrigerate for 30 minutes. Just before serving, pour the dressing on top and toss well. Serve immediately.

Life needs balance – a delicate balance between tough tides, smooth rides, testing times and joyful tunes! The same motto reflects in cuisine too. A great recipe needs a perfect balance of flavours, textures, aroma and not to forget nutrition too. The outcome is a perfect experience, as you will see in this Indian bean veg salad.

Soft and mealy kidney beans, with crunchy veggies, topped with a tangy dressing mellowed with olive oil, results in a perfect mouth-feel as you roll and crush every spoonful of this bean and vegetable salad in your mouth.

Healthy vegetable and bean salad for weight lossis a priceless pick for diabetics and heart patients too. The protein will help to nourish the cells of the body, while the fibre will help to add satiety and achieve gut health. The antioxidants vitamin A and vitamin C will help to build immunity and enhance our ability to fight against diseases.

Tips for bean and vegetable salad. 1. Always ensure to mix the dressing well. 2. Dried mixed herbs can be replaced with dried oregano.

Is Bean and Vegetable Salad healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients of Bean and Vegetable Salad.

What's good in Bean and Vegetable Salad.

Rajma : 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. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a  fiber rich food. See here for 10 health benefits of rajma and why you should eat it.

Cabbage ( Patta Gobhi + Red Cabbage, Purple cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage, also called purple cabbage, has slightly higher levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise. See here all benefits of cabbage

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Olive Oil : 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. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil.

Vinegar : A traditional ingredient in French cuisine, white wine vinegar is a popular ingredient in many British dishes too. It takes its name from vin and aigre, meaning 'sharp wine'. Good vinegar should have a light delicate taste (no unpleasant sharpness) and be bright and clear. Many of the vinegars available are interchangeable and the only consideration is to personal preference.

Mustard : Tiny little mustard, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

Can diabetics, heart patients and over weight individuals have Bean and Vegetable Salad?

Yes, this recipe is good for diabetics, heart and weight loss BUT cut the olive oil a bit for diabetics. High protein foods boost your metabolism and aid in weight loss. A whole lot of veggies like cabbage, carrot, rajma and capsicum adds a dose of antioxidants which helps to reduce inflammation in the body. The dressing makes use of olive oil… don’t replace that with any other oil. Olive oil is rich in MUFA (mono unsaturated fatty acids) which has heart-protecting benefits.

To sum it up, this Bean and Vegetable Salad is a must try for every weight watcher.

Can healthy individuals have Bean and Vegetable Salad Salad?

Yes, this is good and healthy salad, if maximum sugar quantity is reduced or cut totally.

Bean and Vegetable Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 174% of RDA.
  2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 29% of RDA.
  3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 24% of RDA.
  4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.


How to burn 92 calories that come from one serving of Bean and Vegetable Salad?

Walking (6 kmph)                          =     29      mins
Running (11 kmph)                        =      9      mins
Cycling (30 kmph)                         =     12      mins
Swimming (2 kmph)                      =      16      mins


Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy92 cal5%
Protein3.2 g6%
Carbohydrates10.8 g4%
Fiber2.8 g11%
Fat4.1 g6%
Cholesterol0 mg0%
Vitamin A576.3 mcg12%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C69.7 mg174%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)48.8 mcg24%
Calcium58.7 mg10%
Iron1.1 mg5%
Magnesium33.4 mg10%
Phosphorus174.4 mg29%
Sodium14.3 mg1%
Potassium255 mg5%
Zinc0.6 mg6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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