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11 December, 2016

Beans Salad

Posted in : Health Garden on by : Isha K

Now a days I am trying my hands on creating some healthy and nutritious dishes in my kitchen. Due to work load and several responsibilities, we generally overlook our health and eat a non-balanced diet and sometimes we also skip meals which is not at all good for our health. Our body always need a balanced and nutritious diet to keep it running smoothly, of course there are some cheat days 😉 😛 but eating good and healthy food make us more active, energetic and fit. It is all about understanding our body type and planning a wholesome meal.


This salad is quite common, though highly rich in protein and fiber. I’ve used three types of bean in this salad i.e., Black chickpeas (Kala Chana), White chickpeas (Safed Chana) and Red Kidney Beans (Rajma).  People who eat more beans tend to live longer, according to a 2014 review article published in The American Journal of Clinical Nutrition. This may be due to the fiber content in the bean, which has been shown to help improve blood sugar and lower cholesterol, decreasing risk of chronic illnesses such as diabetes and heart disease. Making beans a regular part of your diet may also help with weight control, according to a 2016 review study from AJCN. This study found that including beans regularly helped even those not following a weight-loss diet to lose more than half a pound over a six-week period.

In this version of salad, I’ve used the boiled beans. Just soak the beans overnight in ample amount of water and boil them very next morning. Boiling aids in digestion of protein. Do not throw the bean stock, you can later use it in soups or cooking curries, or you can heat it up, add some salt, pepper, cumin powder, lemon juice and give it a boil and drink it, which I do basically, I don’t like wasting that nutritious stock, it is rich in protein and fiber. But I always keep space in my recipes for variations, you can sprout the beans as well or you could use the mix variety. I’ve also used some roasted sesame seeds and flax seeds for crunchiness.



White Chickpeas- 1/2 Cup, Soaked overnight

Black Chickpeas- 1/2 Cup, Soaked Overnight

Red Kidney Beans- 1/2 Cup, Soaked Overnight

Carrot-1, Julienne

Beetroot- 1, Julienne

Spring Onion- 1-2 Sticks with greens


Tomato – 1

Flax Seeds – 1 Tablespoon

White Sesame Seeds- 1 Tablespoon

Cottage Cheese or any Cheese – 50 grams

Black Salt- To taste

Table Salt- To taste

Black Pepper- 1 teaspoon

Lemon Juice or Chaat Masala- To taste


  1. Boiled all the beans soaked overnight or you can also pressure cook them till they are soft and cooked.
  2. Drain all the water completely.
  3. Roast flax seeds and Sesame seeds and add to the beans.
  4. Add rest of the ingredients, you can also add pomegranate seeds or whatever you like. I’ve also added some crumbled cottage cheese as this salad is basically a protein salad. You can add any cheese you like, just crumble it and enjoy!

Stay Healthy and enjoy Good Food! 🙂





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