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Chawli, Rajma and Chick Pea Healthy Salad

 

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chawli, rajma and chick pea salad recipe | healthy three bean chaat salad | beans salad recipe | with 30 amazing photos.

chawli, rajma and chick pea salad is a three bean salad made perfect for a healthy Indian one dish lunch meal. Learn to make chawli, rajma and chick pea salad recipe | healthy three bean chaat salad | beans salad recipe |

This healthy three bean chaat salad involves soaking and cooking 3 Indian beans which is worth the effort as the rest in simple to do.

Rajma used in beans salad recipe is rich in magnesium : One cup of cooked kidney beans has 26.2% of your daily magnesium requirements. Magnesium helps in formation of bones and teeth and metabolism of calcium and potassium.

Kabuli Chana which is used in popularly in chole in India is a complex cab which prevents surges in blood sugar levels. The starch present in chick peas slows down the rate at which healthy three bean chaat salad is digested resulting in a healthy life style and Lowers Blood Pressure.

One cup of cooked chawli in beans salad recipe has 107% of your daily folate requirements. Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Great source of folic acid for pregnant women and those who want to conceive must start having folate rich foods even while they are planning to conceive.

With the goodness of three beans, crunchy spring onions and tangy tomatoes, not to forget a peppy lemony dressing, the easy healthy three bean chaat salad is a winner in all respects – be it taste, convenience or health.

Tips for chawli, rajma and chick pea salad. 1. You can chill the salad without the dressing in the fridge for many hours. Prepare it in the morning and serve in the evening, adding the dressing just before serving. 2. Instead of chawli or kabuli chana, you can replace with soaked and cooked rangoon na vaal ( broad field beans ). 3. The lemon dressing is made with zero sugar and honey.

Learn to make chawli, rajma and chick pea salad recipe | healthy three bean chaat salad | beans salad recipe | with step by step photos.

Chawli, Rajma and Chick Pea Healthy Salad recipe - How to make Chawli, Rajma and Chick Pea Healthy Salad

Tags

Indian Salads with dressingLow Calorie Indian SaladMexican PartyMagnesium RichZinc Rich FoodsVitamin B6 DietOmega 6 Fatty Acids

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients


For Chawli , Rajma and Chick Pea Salad
2 1/4 cups mixed boiled beans (rajma , chawli and chick peas)
1/2 cup sliced spring onions
1/2 cup tomato cubes
1 tsp finely chopped green chillies
1 tbsp finely chopped coriander (dhania)

To Be Mixed Into A Dressing
2 tbsp lemon juice
2 tsp chaat masala
1/4 tsp black salt (sanchal)
salt and to taste

For The Garnish
1 tbsp finely chopped coriander (dhania)

Method
For chawli, rajma and chick pea salad
    For chawli, rajma and chick pea salad
  1. To make {span class="bold1"}chawli, rajma and chick pea salad{/span}, combine all the ingredients (except the dressing) in a deep bowl and mix well.
  2. Refrigerate for 1 hour or longer.
  3. Just before serving add the peppy lemon dressing. Toss well.
  4. Serve {span class="bold1"}healthy three bean chaat salad{/span} chilled garnished with coriander.

Chawli, Rajma and Chick Pea Healthy Salad recipe with step by step photos

like chawli, rajma and chick pea salad
  1. like chawli, rajma and chick pea salad recipe | healthy three bean chaat salad | beans salad recipe | then see our healthy Indian salad with dressings and some recipes we love below.  

what is chawli, rajma and chick pea salad made of?
  1. what is chawli, rajma and chick pea salad  made of? healthy three bean chaat salad is made from cheap and easily available ingredients in India such as 2 1/4 cups mixed boiled beans (rajma , chawli and chick peas), 1/2 cup sliced spring onions, 1/2 cup tomato cubes, 1 tsp finely chopped green chillies, 1 tbsp finely chopped coriander (dhania) and a lemon dressing. See below image of list of ingredients for chawli, rajma and chick pea salad.

soaking and cooking rajma
  1. For making salad, rinse the rajma very well using water. We are making use of small sized Kashmiri rajma but, you can use whichever is easily available. Use 1/3 rd cup of rajma to get 3/4th cup of cooked rajma. note pressure cook for 3 whistles.  The number of whistles depends on the quality of the rajma. Rajma should be soft.
  2. Transfer the rajma in a bowl, submerge in enough water and soak overnight or a minimum of 8-10 hours.
  3. Next day, discard the water by straining the rajmas. Rinse the rajma once again with fresh water.
  4. Add the soaked and drained kidney beans to a pressure cooker. You can even cook the rajma directly on a stovetop but it will consume a lot of time.
  5. Add enough water.
  6. Close the lid and pressure cook the rajmas for 3 whistles or on a medium flame.
  7. Strain the rajma and keep aside.

soaking and cooking chawli
  1. We have used the smaller variety of chawli beans. To prepare salad, pick and clean the black-eyed beans. Use 1/3 rd cup of chawli beans to get 3/4th cup of cooked chawli beans.
  2. Combine chawli and enough water in a deep bowl.
  3. Cover with a lid and keep aside to soak 8-10 hours or overnight.
  4. This is what like the chawli beans look like in the morning.
  5. Drain chawli well using a strainer.
  6. Your soaked and drained chawli beans are ready.
  7. In a pressure cooker put  soaked and drained chawli (cow pea / lobhia).
  8. Add salt to taste. We added 1/4 tsp salt.
  9. Add water.
  10. Pressure cook for 2 whistles.
  11. Allow the steam to escape before opening the lid.
  12. Drain water. Keep aside.

soaking and cooking chick peas
  1. To make the  salad wash and soak  kabuli chana overnight in a deep bowl. We have used 1/3 cup kabuli chana which we will soak to get 3/4th cup of soaked kabuli chana.
  2. In the morning, drain well using a strainer.
  3. Transfer the soaked chana to a pressure cooker.
  4. Add the salt and 3 cup of water.
  5. Pressure cook it for 3 to 4 whistles over a medium flame or until they are soft. Allow the steam to escape naturally and then carefully open the lid.
  6. Drain the boiled kabuli chana using a strainer and keep aside.

preparing chawli, rajma and chick pea salad
  1. To make chawli, rajma and chick pea salad recipe | healthy three bean chaat salad | beans salad | in a big bowl put cooked chick peas.
  2. Add cooked rajma.
  3. Add cooked chawli.
  4. Add 1/2 cup sliced spring onions.
  5. Add 1/2 cup tomato cubes.
  6. Add 1 tsp finely chopped green chillies.
  7. Add 1 tbsp finely chopped coriander (dhania).
  8. Mix well.
  9. Cover with a cling wrap and refrigerate for 1 hour to chill the salad.

dressing for chawli, rajma and chick pea salad
  1. to make dressing for salad, in a bowl put 2 tbsp lemon juice.
  2. Add 2 tsp chaat masala.
  3. Add 1/4 tsp black salt (sanchal). Sanchal enhances the flavour of the salad.
  4. Add salt to taste. We added 1/4 tsp salt.
  5. Add freshly ground black peppercorns (kalimirch) to taste. We added 1/4th tsp black pepper.
  6. Mix well.

tossing the salad
  1. take the chilled salad out of the fridge.
  2. Add the prepared dressing.
  3. Toss chawli, rajma and chick pea salad | healthy three bean chaat salad | beans salad recipe | well.
  4. Garnish with chopped corainder.
  5. Serve chawli, rajma and chick pea salad | healthy three bean chaat salad | beans salad recipe | chilled.

pro tips for chawli, rajma and chick pea salad
  1. You can chill the salad without the dressing in the fridge for many hours. Prepare it in the morning and serve in the evening, adding the dressing just before serving.
  2. Instead of chawli or kabuli chana, you can replace with soaked and cooked rangoon na vaal ( broad field beans ) .
  3. The lemon dressing is made with zero sugar and honey.
Nutrient values per serving
Energy296 cal
Protein20.7 g
Carbohydrates50.7 g
Fiber14.9 g
Fat1.3 g
Cholesterol0 mg
Vitamin A210.2 mcg
Vitamin B10.4 mg
Vitamin B20.6 mg
Vitamin B31.9 mg
Vitamin C18.9 mg
Folic Acid535.5 mcg
Calcium129.2 mg
Iron4 mg
Magnesium113.8 mg
Phosphorus283.4 mg
Sodium165.1 mg
Potassium799.1 mg
Zinc2.6 mg
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Reviews

Easy Three Bean Salad
 on 30 Mar 14 08:14 PM
5

Three Bean Salad is a good combination of rajma, chawli and chick pea.This is the best bean salad I have ever tasted.Its very easy to make.I really love this salad