Red kidney bean salad Recipe (Rajma salad)

  • Prep Time
    10 hrs
  • Cook Time
    15min
  • Serving
    1
  • View
    806

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 for weight loss.

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 like red kidney bean salad

Best time to have red kidney bean salad for weight loss – Lunch

Ingredients

Ingredients of Red kidney bean salad recioe

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

Serving size: 1 bowl of red kidney bean salad

Calories in red kidney bean salad

Calories in red kidney bean salad are 216.34 kCal; as much as 10.82 % of male DRI of 2000 kCal. Therefore, it can attain 14.42 % of female DRI of 1500 kCal.

Protein forms 22.91 % of the calories

Carbs form 58.17 % of the calories in red kidney bean salad.

Fats form 15.89 % of the calories.

Macros in red kidney bean salad

Protein in red kidney bean salad – 12.39 gm, particularly 16.52 % of male DRI of 75 gm. Further, it can complete 22.03 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in red kidney bean salad – 31.46 gm, therefore, is 11.44 % of male DRI of 275 gm. Therefore, it can achieve 15.25 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in red kidney bean salad – 3.82 gm, notably 5.73 % of male DRI of 66.67 gm. As a result, a woman gets 7.64 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in red kidney bean salad – 13.15 gm, thus is, 34.61 % of male DRI of 38 gm. Consequently, females get 52.60 % of female DRI of 25 gm.

Soluble Fibre – 2.24 gm, particularly 22.40 % of male DRI of 10 gm. Consequently, females will get as much as 22.72 % of female DRI of 9.86 gm.

Total Free Sugar – 5 gm, which is not only 8.33 % of male DRI of 60 gm but also 10.00 % of female DRI of 50 gm.

Vitamins in red kidney bean salad

Vitamin A – 83.83 mcg, as much as 9.31 % of male DRI of 900 mcg. Furthermore, women can get as much as 11.98 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.21 mg, particularly 17.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 19.09 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.17 mg, therefore, is 13.08 % of male DRI of 1.3 mg. Besides, women also get 15.45 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 2.18 mg, notably 13.63 % of male DRI of 16 mg and 15.57 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.44 mg, thus is, 33.85 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 6.42 mcg, therefore, is 21.40 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 230.83 mcg, as much as 57.71 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 79.67 mg, therefore, is 88.52 % of male DRI of 90 mg. Further, it is 106.23 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 18.01 mcg, notably 360.20 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.29 mg, thus is, 1.93 % of DRI of 15 mg for males and females.

Vitamin K – 31.68 mcg, as much as 26.40 % of male DRI of 120 mcg and 35.20 % of female DRI of 90 mcg.

Minerals in red kidney bean salad

Calcium – 113.46 mg, particularly 11.35 % of DRI of 1000 mg for males and females.

Phosphorus – 257 mg, therefore, is 36.71 % of DRI of 700 mg for males and females.

Iron – 4.26 mg, notably 53.25 % of male DRI of 8 mg and 23.67 % of female DRI of 18 mg.

Magnesium – 120.17 mg, thus is, 30.04 % of male DRI of 400 mg and 38.76 % of female DRI of 310 mg.

Copper – 590 mcg, as much as 65.56 % of DRI of 900 mcg for males and females.

Manganese – 1 mg, particularly 43.48 % of male DRI of 2.3 mg and 55.56 % of female DRI of 1.8 mg.

Molybdenum – 70 mcg, therefore, is 155.56 % of DRI of 45 mcg for males and females.

Zinc – 1.8 mg, notably 16.36 % of male DRI of 11 mg. At the same time, women get 22.50 % of female DRI of 8 mg.

Chromium – 40 mcg, thus is, 114.29 % of male DRI of 35 mcg. Besides, women too get 160.00 % of female DRI of 25 mcg.

Selenium – 6.58 mcg, as much as 11.96 % of DRI of 55 mcg for males and females.

Cholesterol – 0 mg,

Potassium – 1040.5 mg, as much as 22.14 % of DRI of 4700 mg for males and females.

Sodium – 16.34 mg, particularly 1.09 % of DRI of 1500 mg for males and females.

Omega 3 – 349.55 mg, therefore, is 58.26 % of DRI of 600 mg for males and females,

Omega 6 – 385.31 mg, not only 64.22 % of DRI of 600 mg for males and females.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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    Directions

    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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