This is one of the best high protein salads to include in your diet if you are a vegetarian. Beans are heart friendly, diabetic friendly and a plant-based source of protein. In this salad, we are going to use three different types of beans.
- Serving size: 1
- Preparation time: 10 minutes
- Cooking time: 5 minutes
Nutritional Value of Mixed Bean Salad
Nutritional | Value |
---|---|
Calories | 290 kcal |
Carbohydrates | 55 g |
Protein | 18 g |
Fat | 5 g |
Ingredients of three bean salad
Ingredients | Quantities |
---|---|
Boiled black chana | 25 g |
Boiled which channa | 25 g |
Boiled rajma | 25 g |
Chopped Tomato | 1/8th cup |
Diced cucumber | 1/4th cup |
Chopped green chilli | 1 |
Coriander | Fresh Leaves |
Salt | According to taste |
Red chilli | According to taste |
Chaat Masala | 1 tsp |
Lemon Juice | 1 |
How to make mixed bean salad?
- Take a cooker and all the beans to it along with water.
- After 4-5 hours drain the water and add fresh water along with salt and pressure cook beans. Remove the beans from water.
- After soaking and re soaking the beans with salt softens the seed coat of the beans and makes their digestion easier.
- Also, soaking and re soaking avoids bloating that beans usually cause.
- Take a bowl and add the beans, chopped tomato, chopped onion, diced cucumber, chopped green chilli, coriander leaves, salt, red chilli, chaat masala and lemon juice. Toss well and Enjoy.
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12 Health Benefits of Mixed Bean Salad
Mixed bean salad is a nutritious and versatile dish that can be enjoyed as a main meal or a side dish. Here are some benefits of including mixed bean salad in your diet:
- Nutrient-Rich: Beans are packed with a variety of nutrients including protein, fiber, folate, magnesium, iron, and antioxidants. Combining different types of beans increases the variety of nutrients.
- High Fiber Content: Beans are high in dietary fiber, which is beneficial for digestive health. It can help to prevent constipation, lower cholesterol levels, and stabilize blood sugar levels.
- Plant-Based Protein Source: Beans are an excellent source of plant-based proteins. This makes mixed bean salad an excellent option for vegetarians and vegans who might not get enough protein from animal sources.
- Low in Fat and Calories: Beans are naturally low in fat and calories, which makes them a good option for people who are trying to lose weight or manage their weight.
- Heart Health: Beans have been associated with reduced risks of heart diseases. They are low in saturated fat and contain heart-healthy nutrients like folate and magnesium.
- Reduced Risk of Chronic Diseases: The antioxidants and other phytonutrients found in beans can help to reduce the risk of chronic diseases such as cancer.
- Blood Sugar Control: The complex carbohydrates and high fiber content in beans are slowly digested, which helps in maintaining steady blood sugar levels. This is particularly beneficial for people with diabetes.
- Improved Gut Health: Beans are rich in prebiotics, which help nourish the good bacteria in the gut. This can lead to improved digestion and a healthier gut microbiome.
- Budget-Friendly: Beans are relatively inexpensive compared to other protein sources. A mixed bean salad can be a cost-effective way to incorporate nutritious food into your diet.
- Satiety and Appetite Control: The protein and fiber in beans can help you feel fuller for longer. This can be beneficial for controlling appetite and reducing overall food intake.
- Versatility and Flavor: There are numerous types of beans and ways to season them, so mixed bean salads can vary greatly in taste and texture, which makes it easy to include them in a diverse diet.
- Environmentally Friendly: Beans have a lower environmental impact compared to animal protein sources. By choosing a mixed bean salad, you are making a more sustainable and eco-friendly dietary choice.
Remember to rinse canned beans to reduce the sodium content, or if you’re using dried beans, soak them properly to reduce the levels of anti-nutrients and make them more digestible. Pairing mixed bean salad with a variety of vegetables and using healthy dressings can further enhance the nutritional benefits.