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.
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.
