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three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | 


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Three Bean Salad, Healthy Indian Bean Salad

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three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | with 25 amazing images.

three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad is a nutritious salad which can be enjoyed as a meal too. Learn how to make rajma, kabuli chana and rangoon na vaal salad.

To make three bean salad, combine all the ingredients along with the lemony basil dressing in a deep bowl and toss well. Serve immediately.

The three bean salad features an excellent combination of different beans tossed in a tantalizing lemony basil dressing. The beans offer an ideal low-cal way to consume protein and fibre, which will not only aid in weight loss but also help to keep cholesterol under check.

The addition of lemon juice provides vitamin C to protect the arteries against harmful oxidative damage, as well as to improve the absorption of iron from the beans. Iron is essential to maintain normal blood flow to the heart and in turn to all parts of the body. In short, this lip-smacking healthy Indian kidney beans, chick peas and broad field beans salad is a zesty path to good health!

Diabetics and heart patients too can benefit from the fibre that rajma, kabuli chana and rangoon na vaal salad lends. A pleasing bowl of soup like healthy Indian tomato soup or green peas and coconut soup can make a complete light dinner.

Tips for three bean salad. 1. You can change the choice of three beans based on which beans you like or what is in your kitchen. 2. You can make it a two bean salad by dropping one salad and increasing quantity of the other 2 salads.

Enjoy three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | with step by step photos.

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Three Bean Salad, Healthy Indian Bean Salad recipe - How to make Three Bean Salad, Healthy Indian Bean Salad

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
Show me for servings

Ingredients

For Three Bean Salad
1 cup soaked and boiled rajma (kidney beans)
1 cup soaked and boiled kabuli chana (white chick peas)
1 cup soaked and boiled rangoon na vaal (broad field beans)
1/2 cup sliced spring onions
3/4 cup tomato cubes

To Be Mixed Together Into A Lemony Basil Dressing
2 tbsp lemon juice
1 tbsp chopped basil
1 tsp olive oil
1 tsp grated garlic (lehsun)
1/2 tsp dried mixed herbs
salt to taste
Method

For three bean salad
    For three bean salad
  1. To make three bean salad, combine all the ingredients along with the lemony basil dressing in a deep bowl and toss well.
  2. Serve immediately.

Three Bean Salad, Healthy Indian Bean Salad recipe with step by step photos

like three bean salad
  1. like three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | then see our healthy Indian salad with dressings and some recipes we love below.

what is three bean salad made off?
  1. what is three bean salad made off? healthy Indian kidney beans, chick peas and broad field beans salad is made from  cup soaked and boiled rajma (kidney beans), 1 cup soaked and boiled kabuli chana (white chick peas), 1 cup soaked and boiled rangoon na vaal (broad field beans), 1/2 cup sliced spring onions, 3/4 cup tomato cubes and a lemon basil garlic dressing. See image of list of ingredients for three bean 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 1/3 cup rajma which we will soak to get 1 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. 


how to soak and cook chick peas
  1. To make the three bean 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 1 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.
     

benefits of chick peas
    1. Prevents Spikes in Blood Sugar Levels : 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 food is digested resulting in a healthy life style and Lowers Blood Pressure. You rather have complex carbs than simple carbs which are the cause of body inflammation. Chickpeas or Kabuli Chana has a Glycemic Index of 33 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels.
    2. See 10 fabulous benefits of kabuli chana.


how to soak and cook rangoon na vaal ?
  1. This is what rangoon na vaal looks like.
  2. Clean and cover with enough water to soak. We have used 1/3 cup ranggon na vaal which we will soak to get 1 cup of soaked vaal.
  3. Cover and soak in water for 8 hours or overnight.
  4. This is what the vaal looks like after soaking.
  5. Drain.
  6. Put in a pressure cooker.
  7. Cover with enough water. We used 2 cups of water.
  8. Add salt to taste. We added 1/8 tsp salt.
  9. Pressure cook for 3 whistles.
  10. Cool and open the lid.
  11. Drain.
  12. Your soaked and cooked rangoon na vaal ( broad field beans ) are ready to use in the healthy Indian salad.

lemon basil dressing for three bean salad
  1. In a bowl put 2 tbsp lemon juice.
  2. Add 1 tbsp chopped basil.
  3. Add 1 tsp olive oil.
  4. Add 1/4 tsp grated garlic (lehsun).
  5. Add 1/2 tsp mixed herbs.
  6. Add salt to taste. We added 1/4 tsp salt.
  7. Mix well and keep aside.

making three bean salad
  1. To make three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | in a bowl put 1 cup soaked and boiled rajma (kidney beans).
  2. Add 1 cup soaked and boiled kabuli chana (white chick peas).
  3. Add 1 cup soaked and boiled rangoon na vaal (broad field beans).
  4. Add 1/2 cup sliced spring onions whites and greens.
  5. Add 3/4 cup tomato cubes.
  6. Mix well.
  7. Add the lemon basil dressing.
  8. Mix well.
  9. Put three bean salad | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | in a serving bowl.
  10. Serve three bean salad | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | immediately.

pro tips for three bean salad
  1. You can change the choice of three beans based on which beans you like or what is in your kitchen.
  2. You can make it a two bean salad by dropping one salad and increasing quantity of the other 2 salads.

health benefits of three bean salad
  1. Three bean salad – a protein and fibre filled fare.
  2. Beans are brimming with protein which can reduce the damage done by free radicals to the blood vessels and lowers inflammation.
  3. Along with fibre, it helps to add satiety and avoid overeating and thus help in achieving trimmed waistline. 
  4. This salad is also a good way of making up for zinc requirements, especially for the vegetarians.
  5. With remarkable amounts of antioxidants, this salad can also help build immunity and fight diseases.
  6. Three Bean Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. 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 ). 115% of RDA.
    2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 61% of RDA.
    3. 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. 43% of RDA.
    4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 36% of RDA.
    5. 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. 30% of RDA.
    6. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 27% of RDA.
    7. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 22% of RDA.
    8. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  20% of RDA. 
Accompaniments

Penne with Spinach in Low Calorie White Sauce 
Whole Wheat Pasta in Low Calorie White Sauce 
Whole Wheat Spaghetti with Spinach Dumplings in Pumpkin Sauce 

Nutrient values (Abbrv) per serving
Energy251 cal
Protein15.1 g
Carbohydrates41.4 g
Fiber15.2 g
Fat3.2 g
Cholesterol0 mg
Sodium12.9 mg

RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook
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Reviews

Three Bean Salad ( Healthy Heart )
5
Healthy Eating
 on 27 Apr 15 04:45 PM


Tasty, healthy and filling. Beans provide the protein and go great with the lemon dressing. Low GI salad and good to have regularly.
Reply