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bean and vegetable salad recipe | Indian bean veg salad | healthy vegetable and bean salad for weight loss |
Tarla Dalal
06 December, 2024
Table of Content
Tags
Preparation Time
10 Mins
Cooking Time
None Mins
Total Time
10 Mins
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
Indian Bean and Vegetable Salad, Bean Salad for Weight Loss recipe with step by step photos
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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.
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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.
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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.
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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.
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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.
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Transfer the rajma in a bowl, submerge in enough water and soak overnight or a minimum of 8-10 hours.
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Next day, discard the water by straining the rajmas. Rinse the rajma once again with fresh water.
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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.
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Add enough water.
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Close the lid and pressure cook the rajmas for 4-5 whistles or on a medium flame.
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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.
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Strain the rajma and keep aside. You may reserve and use this water while preparing the Rajma Masala later.
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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.
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- 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.
- 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.
- See 10 benefits of rajma.
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- 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.
- 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).
- See 10 essential benefits of patta gobi.
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In a small bowl put 1 tbls extra virgin olive oil or olive oil.
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Add 1 tsp finely chopped garlic (lehsun).
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Add 2 tsp lemon juice.
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Add 1/2 tsp mixed herbs.
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Add salt to taste. We added 1/4 tsp salt.
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Mix well and keep aside. Always ensure your dressing is mixed well.
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In a small bowl put 1 tbls extra virgin olive oil or olive oil.
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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).
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Add 1 1/2 cups shredded cabbage.
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Add 1 cup grated carrot.
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Add 3/4 cup sliced coloured capsicum.
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Refrigerate for 30 minutes.
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Just before serving, pour the dressing on top.
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Toss well.
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Put bean and vegetable salad | Indian bean veg salad | healthy vegetable and bean salad for weight loss | into a serving bowl.
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Serve bean and vegetable salad | Indian bean veg salad | healthy vegetable and bean salad for weight loss | immediately.
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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).
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Mix well and keep aside. Always ensure your dressing is mixed well.
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Dried mixed herbs can be replaced with dried oregano.
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Mix well and keep aside. Always ensure your dressing is mixed well.
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Bean and Vegetable Salad – low in calories and high in fibre.
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- With 92 calories to offer, this salad is a healthy addition to a weight watchers diet.
- 2.8 g of fibre pre serving of this salad, fulfils almost 11% of our day’s requirement for this nutrient.
- This high fibre content will help to manage diabetes, high cholesterol and excess weight.
- Olive oil is rich in MUFA (mono unsaturated fatty acids) which further has heart-protecting benefits.
- The high vitamin C and a host of other antioxidants will immune building compounds. They can also help reduce inflammation in the body.
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Bean and Vegetable Salad – low in calories and high in fibre.
Nutrient values (Abbrv)per plate
| Energy | 92 cal |
| Protein | 3.2 g |
| Carbohydrates | 10.8 g |
| Fiber | 2.8 g |
| Fat | 4.1 g |
| Cholesterol | 0 mg |
| Sodium | 14.3 mg |
Click here to view Calories for Indian Bean and Vegetable Salad, Bean Salad for Weight Loss
The Nutrient info is complete
Big Foodie
March 13, 2025, midnight
Beans, cabbage, cucumber and carrots tossed in a vinegar and salad oil dressing.
Foodsie
March 13, 2025, midnight
Scrumptiously divine... this crunchy salad and the peppy dressing... makes it very palatable and also looks very appealing.. could be enjoyed as a light snack or even great for a light lunch by itself...
Ashish mehra
March 13, 2025, midnight
Yes Delhi is popular for its chaat corners. We stay in Mumbai but we make and enjoy all Delhi chaat at home. Very often we make pudina Lassi, banana parathas, aloo chaat, Golgappe during weekends
.ohhhhh
March 13, 2025, midnight
Rathnashri
March 13, 2025, midnight
All recipes very yummy. Nd very tasty. I want to sweet recipes.
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