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Indian Bean and Vegetable Salad, Bean Salad for Weight Loss

 

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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 loss is 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.

Enjoy healthy vegetable and bean salad for weight loss | with step by step photos.

Indian Bean and Vegetable Salad, Bean Salad for Weight Loss recipe - How to make Indian Bean and Vegetable Salad, Bean Salad for Weight Loss

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American SaladsIndian Salads with dressingWholesome Salads (Salads that make a meal)Italian PartyWestern PartyVitamin B1 ThiaminePregnancy Folic Acid Rich

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

Ingredients


For Bean and Vegetable Salad
3/4 cup soaked and boiled rajma (kidney beans)
1 1/2 cups shredded cabbage
1 cup grated carrot
3/4 cup sliced capsicum

To Be Mixed Into A Dressing
1 tbsp extra virgin olive oil or olive oil
1 tsp finely chopped garlic (lehsun)
2 tsp lemon juice
1/2 tsp dried mixed herbs
salt to taste

Method
For bean and vegetable salad
    For bean and vegetable salad
  1. To make {span class="bold1"}bean and vegetable salad{/span}, combine the rajma, cabbage, carrots and capsicum in a deep bowl and toss well. Refrigerate for 30 minutes.
  2. Just before serving, pour the dressing on top and toss well.
  3. Serve the {span class="bold1"}bean and vegetable salad{/span} immediately.

Indian Bean and Vegetable Salad, Bean Salad for Weight Loss recipe with step by step photos

like bean and vegetable salad
  1. like bean and vegetable salad recipe | Indian bean veg salad | healthy vegetable and bean salad for weight loss | then see our healthy Indian salad with dressings and some recipes we love below.

what is bean and vegetable salad made off?
  1. what is bean and vegetable salad made off? Indian bean veg salad is made from 3/4 cup soaked and boiled rajma (kidney beans), 1 1/2 cups shredded cabbage, 1 cup grated carrot, 3/4 cup sliced coloured capsicum and a dressing of olive oil, garlic and lemon juice. See below image of  list of ingfredients for bean and vegetable salad.

How to soak and cook rajma
  1. For making three bean 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. We have used 1/4 cup rajma which we will soak to get 3/4 cup of soaked rajma.
  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 4-5 whistles or on a medium flame.  
  7. When the pressure settle downs naturally, open the lid and mix once. Check if the rajma is cooked or not by pressing it between your thumb and index finger. If it is not soft, add water and cook for 1-2 more whistles. Always cook the rajma till soft and tender.  
  8. Strain the rajma and keep aside. You may reserve and use this water while preparing the Rajma Masala later.  

benefits of rajma
    1. 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.
    2. Lowers Cholesterol : Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Soluble fibre may reduce the absorption of cholesterol. Hence lowers total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease. Soluble fibre creates the bile in the intestine to excreted in the stool.
    3. See 10 benefits of rajma. 


benefits of cabbage
    1. Low calorie : A serving of cabbage contains only 27 calories and can help you in managing your weight. It provides bulk to your diet and thus promotes satiety helping you to eat lesser in between meals. Therefore, it promotes weight loss. 
    2. Cabbage relieves constipation : Salads made with vegetables like cabbage, spinach, lettuce will relieve constipation as they provide bulk and helps in easy expulsion of the faeces. A study stated that consuming 20 g/day of concentrated dietary fibre from carrot, cabbage, apple, bran, and guar gum can decrease the mean transit-time through the gut (2).
    3. See 10 essential benefits of patta gobi.


dressing for bean and vegetable salad
  1. In a small bowl put 1 tbls extra virgin olive oil or olive oil.
  2. Add 1 tsp finely chopped garlic (lehsun).
  3. Add 2 tsp lemon juice.
  4. Add 1/2 tsp mixed herbs.
  5. Add salt to taste. We added 1/4 tsp salt.
  6. Mix well and keep aside. Always ensure your dressing is mixed well.

making bean and vegetable salad
  1. To make bean and vegetable salad recipe | Indian bean veg salad | healthy vegetable and bean salad for weight loss | in a bowl put 3/4 cup soaked and boiled rajma (kidney beans).
  2. Add 1 1/2 cups shredded cabbage.
  3. Add 1 cup grated carrot.
  4. Add 3/4 cup sliced coloured capsicum.
  5. Refrigerate for 30 minutes.
  6. Just before serving, pour the dressing on top.
  7. Toss well.
  8. Put bean and vegetable salad | Indian bean veg salad | healthy vegetable and bean salad for weight loss | into a serving bowl.
  9. Serve bean and vegetable salad | Indian bean veg salad | healthy vegetable and bean salad for weight loss | immediately.

pro tips for bean and vegetable salad
  1. Mix well and keep aside. Always ensure your dressing is mixed well.
  2. Dried mixed herbs can be replaced with dried oregano.

health benefits of bean and vegetable salad
  1. Bean and Vegetable Salad – low in calories and high in fibre. 
  2. With 92 calories to offer, this salad is a healthy addition to a weight watchers diet. 
  3. 2.8 g of fibre pre serving of this salad, fulfils almost 11% of our day’s requirement for this nutrient. 
  4. This high fibre content will help to manage diabetes, high cholesterol and excess weight. 
  5. Olive oil is rich in MUFA (mono unsaturated fatty acids) which further has heart-protecting benefits.
  6. The high vitamin C and a host of other antioxidants will immune building compounds. They can also help reduce inflammation in the body. 
Nutrient values per serving
Energy92 cal
Protein3.2 g
Carbohydrates10.8 g
Fiber2.8 g
Fat4.1 g
Cholesterol0 mg
Vitamin A576.3 mcg
Vitamin B10.2 mg
Vitamin B20 mg
Vitamin B30.3 mg
Vitamin C69.7 mg
Folic Acid48.8 mcg
Calcium58.7 mg
Iron1.1 mg
Magnesium33.4 mg
Phosphorus174.4 mg
Sodium14.3 mg
Potassium255 mg
Zinc0.6 mg
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