Three Bean Salad ( Healthy Heart )


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The Three Bean Salad features an excellent combination of different beans tossed in a tantalizing lemony basil dressing. The beans offer an ideal low-cal way to consume protein and fibre, which help to keep cholesterol under check. The addition of lemon juice provides vitamin C to protect the arteries against harmful oxidative damage, as well as to improve the absorption of iron from the beans. Iron is essential to maintain normal blood flow to the heart and in turn to all parts of the body. In short, this lip-smacking Three Bean Salad is a zesty path to good health!

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Preparation Time:     Makes 4 servings
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Ingredients

1 cup soaked and boiled rajma (kidney beans)
1 cup soaked and boiled kabuli chana (white chick peas)
1 cup soaked and boiled rangoon na vaal (broad field beans)
1/2 cup sliced spring onions
3/4 cup tomato cubes

To Be Mixed Together Into A Lemony Basil Dressing
2 tbsp lemon juice
1 tbsp chopped basil
1 tsp olive oil
1 tsp grated garlic (lehsun)
1/2 tsp mixed herbs
salt to taste

Method
  1. Combine all the ingredients along with the lemony basil dressing in a deep bowl and toss well.
  2. Serve immediately.
Accompaniments

Penne with Spinach in Low Calorie White Sauce 
Whole Wheat Pasta in Low Calorie White Sauce 
Whole Wheat Spaghetti with Spinach Dumplings in Pumpkin Sauce 

Nutrient values per serving
EnergyProteinCarbohydrateFatFibreIronVitamin C
144 kcal 8.0 gm 23.8 gm 2.2 gm 5.1 gm 2. 0 mg 12.9 mg

RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook

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Reviews

Three Bean Salad ( Healthy Heart )
5
 on 27 Apr 15 04:45 PM


Tasty, healthy and filling. Beans provide the protein and go great with the lemon dressing. Low GI salad and good to have regularly.