Mixed Bean Salad Recipe: A Quick and Easy Meal

15Jun

Craving a protein-packed meal that’s good for your heart too?

Look no further than this amazing bean salad! Beans are nature’s little powerhouses, packed with protein and perfect for vegetarians. They’re not only a fantastic source of plant-based protein but also super friendly to your heart and blood sugar levels. Get ready to taste the magic of three different kinds of beans in one delicious salad!

  • Serving size: 1
  • Preparation time: 10 minutes
  • Cooking time: 5 minutes

Nutritional Value of Mixed Bean Salad

NutritionalValue
Calories290 kcal
Carbohydrates55 g
Protein18 g
Fat5 g

Ingredients of three bean salad

IngredientsQuantities
Boiled black chana25 g
Boiled which channa25 g
Boiled rajma25 g
Chopped Tomato1/8th cup
Diced cucumber1/4th cup
Chopped green chilli1
CorianderFresh Leaves
SaltAccording to taste
Red chilliAccording to taste
Chaat Masala1 tsp
Lemon Juice1

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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.
  11. 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.
  12. 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.

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Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.