How many calories does one serving of Rajma Vegetable Healthy Lunch Salad have?

One serving of Rajma Vegetable Healthy Lunch Salad gives 272 calories. Out of which carbohydrates comprise 97 calories, proteins account for 33 calories and remaining calories come from fat which is 143 calories.  One serving Rajma Vegetable Healthy Lunch Salad provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Rajma Vegetable Healthy Lunch Salad recipe. Occasionally, all of us feel like skipping our regular staples and opting for a salad lunch instead. With health-consciousness on the rise, some people are even doing it on a regular basis. The Rajma Vegetable Healthy Lunch Salad is one such one-dish meal, which is so tasty that you will not miss your regular food. Bursting with flavour and loaded with multi-textured ingredients, this salad is very satiating too.

Is Rajma Vegetable Healthy Lunch Salad healthy?

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

Let's understand the Ingredients.

What's good.

1. 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.

2. Capsicum (Bell Peppers) : Rich in vitamin C, capsicum protect and maintain the lining of the heart. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum. 

3. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

4. 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.

5. Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for Diabetics. Spring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions. 

6. 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. 

7. Alfalfa Sprouts : With a decent amount of fiber and very low fat count, these sprouts are a healthy addition to maintain heart health and good for diabetics. They are a good source of folate which has been known to have a key role on preventing neural birth defects in new born babies. Pregnant women must benefits from its key nutrients from through all the 3 trimesters. Shiny bouncy hair needs protein, vitamin C, antioxidants and zinc. Alfalfa sprouts has all of these. See detailed benefits of alfalfa sprouts in alfalfa sprouts glossary. 

Can diabetics, heart patients and over weight individuals have Rajma Vegetable Healthy Lunch Salad?

Yes, this recipe is good for diabetics, heart and weight loss. Note that this salad is a meal by itself made of all healthy ingredients. 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. 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. Spinach is good for the heart, diabetics and eyes.

Can healthy individuals have Rajma Vegetable Healthy Lunch Salad?

Yes.

Rajma Vegetable Healthy Lunch Salad is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

4. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

5. Phosphorous : Phosphorous works closely with calcium to build bones. 

6. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

7. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

8. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 272 calories that come from Rajma Vegetable Healthy Lunch Salad?

Walking (6 kmph) = 1hr 22mins

Running (11 kmph) = 27 mins

Cycling (30 kmph) = 36 mins       

Swimming (2 kmph) = 47 mins

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