Red kidney bean salad Recipe (Rajma salad)

  • Prep Time
    10 hrs
  • Cook Time
    15min
  • Serving
    1
  • View
    160

A Single serving of red Kidney bean salad recipe gives only 216 calories. This is also called as rajma salad. This salad is high in protein, high in fibers and also low in carbs. Let’s see how to make this red kidney bean salad.

Highlight of the Red Kidney bean salad recipe

Low calorie recipe

This kidney bean salad recipe is a very low calorie recipe, so if you are following a low calorie diet, this rajma salad can fit into your diet plans.

High protein moderate carbs

A single serving of red kidney bean salad provides around 12 grams of proteins which is satisfies 16% to 20% of protein needs of male. It also contains 32 grams of carbs. This rajma salad can also be added to low carb salad provided your daily calorie consumption through other meals does not exceeds 130 gm.

Nutrient-rich

Despite being a low in calorie this red kidney bean salad is rich in nutrients. It contains good amount of Vitamin B9, vitamin B7, Vitamin B6 and also other B vitamins. This rajma salad provides highest plant based vitamin D and around 90% of vitamin C requirement of the day.

Other than vitamins this red kidney bean salad recipe is also high in phosphorus, iron, copper, molybdenum, chromium, potassium. The values of single serving are around 30% to 100% of daily requirement

Good for Anemic patients

Those who have low hemoglobin may be benefitted by this red kidney bean salad as single serving can provide up to half of the daily requirement of iron for male and 25% of iron requirement of female. Good for pregnancy diet.

Helps High blood pressure

Rajma salad is providing around 1040 mg of potassium which is very high compared to the calories we are getting from it. Such salad may be beneficial for patients with high blood pressure or potassium deficient people.

Weight loss 

This red kidney bean salad recipe can provide half of the daily fiber requirement of female. It is a high fiber recipe that can help you keep full for a longer time thus making you eat less calories. An ideal recipe for weight loss diet. Drink plenty of water with this salad.

Diabetes & Cholesterol

Being high in fiber, protein and chromium, this rajma salad may also help in regulating your blood sugar levels and cholesterol levels as well.

Precautions

Kidney bean may induce allergic reactions for patients of asthma and rhinitis [PMID: 22096535]. So people with these or any other major health issues are advised to consult their nutritionist.

Further being high fiber recipe drink plenty of water with this salad to avoid constipation/choking.

Read more healthy recipes for weight loss

Best time to have red kidney bean salad recipe – Lunch

Ingredients

Ingredients of Red kidney bean salad recioe

Nutrition

Kidney bean salad recipe nutrition facts compared with male and female RDA

  • Daily Value*
  • Macros
  • Calories in Kidney bean salad - 216.34 kCal, which provides 10.82 % of the daily value for RDA of 2000 kCal for males and 14.42 % of the daily value for RDA of 1500 kCal for females.
  • Protein in Kidney bean salad - 12.39 gm, that is 16.52 % of the daily value for RDA of 75 gm for males and 22.03 % of the daily value for RDA of 56.25 gm for females. Protein RDA is set at 15% of calories.
  • Protein forms 22.91 % of the calories of red Kidney bean salad.
  • Carbs in Kidney bean salad - 31.46 gm, around 11.44 % of the daily value for RDA of 275 gm for males and 15.25 % of the daily value for RDA of 206.25 gm for females. Carbs RDA is set at 55% of calories.
  • Carbs form 58.17 % of the calories of red Kidney bean salad.
  • Fats in Kidney bean salad - 3.82 gm, approximately 5.73 % of the daily value for RDA of 66.67 gm for males and 7.64 % of the daily value for RDA of 50.00 gm for females. Fats RDA is set at 30% of calories.
  • Fats form 15.89 % of the calories of red Kidney bean salad.
  • Fiber in Kidney bean salad - 13.15 gm, nearly 34.61 % of the daily value for RDA of 38 gm for males and 52.60 % of the daily value for RDA of 25 gm for females.
  • Soluble Fiber - 2.24 gm, nearly 22.40 % of the daily value for RDA of 10 gm for males and 22.72 % of the daily value for RDA of 9.86 gm for females.
  • Total Free Sugar - 5 gm, almost 8.33 % of the daily value for RDA of 60 gm for males and 10.00 % of the daily value for RDA of 50 gm for females.
  • Vitamins
  • Vitamin A - 83.83 mcg, roughly 9.31 % of the daily value for RDA of 900 mcg for males and 11.98 % of the daily value for RDA of 700 mcg for females.
  • Vitamin B1 - 0.21 mg, almost 17.50 % of the daily value for RDA of 1.2 mg for males and 19.09 % of the daily value for RDA of 1.1 mg for females.
  • Vitamin B2 - 0.17 mg, nearly 13.08 % of the daily value for RDA of 1.3 mg for males and 15.45 % of the daily value for RDA of 1.1 mg for females.
  • Vitamin B3 - 2.18 mg, roughly 13.63 % of the daily value for RDA of 16 mg for males and 15.57 % of the daily value for RDA of 14 mg for females.
  • Vitamin B6 - 0.44 mg, which is 33.85 % of the daily value for RDA of 1.3 mg for males and 33.85 % of the daily value for RDA of 1.3 mg for females.
  • Vitamin B7 - 6.42 mcg, roughly 21.40 % of the daily value for RDA of 30 mcg for males and 21.40 % of the daily value for RDA of 30 mcg for females.
  • Vitamin B9 - 230.83 mcg, around 57.71 % of the daily value for RDA of 400 mcg for males and 57.71 % of the daily value for RDA of 400 mcg for females.
  • Vitamin B12 - 0 mcg, roughly 0.00 % of the daily value for RDA of 2.4 mcg for males and 0.00 % of the daily value for RDA of 2.4 mcg for females.
  • Vitamin C - 79.67 mg, almost 88.52 % of the daily value for RDA of 90 mg for males and 106.23 % of the daily value for RDA of 75 mg for females.
  • Vitamin D - 18.01 mcg, which is 360.20 % of the daily value for RDA of 5 mcg for males and 360.20 % of the daily value for RDA of 5 mcg for females.
  • Vitamin E - 0.29 mg, that is 1.93 % of the daily value for RDA of 15 mg for males and females.
  • Vitamin K - 31.68 mcg, around 26.40 % of the daily value for RDA of 120 mcg for males and 35.20 % of the daily value for RDA of 90 mcg for females.
  • Minerals
  • Calcium - 113.46 mg, almost 11.35 % of the daily value for RDA of 1000 mg for males and females.
  • Phosphorus - 257 mg, approximately 36.71 % of the daily value for RDA of 700 mg for males and females.
  • Iron - 4.26 mg, nearly 53.25 % of the daily value for RDA of 8 mg for males and 23.67 % of the daily value for RDA of 18 mg for females.
  • Magnesium - 120.17 mg, roughly 30.04 % of the daily value for RDA of 400 mg for males and 38.76 % of the daily value for RDA of 310 mg for females.
  • Copper - 590 mcg, almost 65.56 % of the daily value for RDA of 900 mcg for males and females.
  • Manganese - 1 mg, which is 43.48 % of the daily value for RDA of 2.3 mg for males and 55.56 % of the daily value for RDA of 1.8 mg for females.
  • Molybdenum - 70 mcg, that is 155.56 % of the daily value for RDA of 45 mcg for males and females.
  • Zinc - 1.8 mg, approximately 16.36 % of the daily value for RDA of 11 mg for males and 22.50 % of the daily value for RDA of 8 mg for females.
  • Chromium - 40 mcg, around 114.29 % of the daily value for RDA of 35 mcg for males and 160.00 % of the daily value for RDA of 25 mcg for females.
  • Selenium - 6.58 mcg, approximately 11.96 % of the daily value for RDA of 55 mcg for males and females.
  • Cholesterol - 0 mg,
  • Potassium - 1040.5 mg, that is 22.14 % of the daily value for RDA of 4700 mg for males and females.
  • Sodium - 16.34 mg, around 1.09 % of the daily value for RDA of 1500 mg for males and females.
  • Omega 3 - 349.55 mg, approximately 58.26 % of the daily value for RDA of 600 mg for males and females,
  • Omega 6 - 385.31 mg, nearly 64.22 % of the daily value for RDA of 600 mg for males and females.
  • Disclaimer - Values of RDA are for a healthy adult aged between 19 to 50 years, energy requirements may change as per gender, age and physical activities. Nutritional values are approximate and may have variance.

    Cooking method

    Step 1

    Wash 2 - 3 times Kidney bean.

    Step 2

    Add Sufficient water, and soak Kidney bean for 10 hours.

    Step 3

    If you are taking soaked Kidney beans, then take 100 gm soaked Kidney beans. After soaking the Kidney beans weight will be double its dry weight.

    Step 4

    Wash soaked Kidney bean once again and soaked Kidney bean to pressure cooker, add water and little salt.

    Step 5

    Pressure cook until 6 - 7 whistle came.

    Step 6

    Now separate the water and cooked Kidney bean.

    Step 7

    Wash and chop all the vegetables finely.

    Step 8

    Take a pot heat it.

    Step 9

    Add ghee, cumin seeds, onion and green chili ginger garlic paste, fry for 3 - 4 min.

    Step 10

    Once onion turns to golden colour add chopped vegetables like, chopped tomato, chopped capsicum, chopped French beans, fry for 2 min. Then add cooked Kidney bean, salt, turmeric powder, coriander powder and oregano. Mix well.

    Step 11

    Oregano seasoning is totally optional. If you have you can add otherwise skip it.

    Step 12

    Mix well and cook for 2 - 3 min, in medium flame.

    Step 13

    Now garnish with coriander leaves. Our healthy dinner recipe Kidney bean salad is ready to serve.

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