Nutritional Facts of Bean and Capsicum Salad, Calories in Bean and Capsicum Salad

by Tarla Dalal
This calorie page has been viewed 2469 times

How many calories does one serving of Bean and Capsicum Salad have?

One serving (240 grams) of Bean and Capsicum Salad gives 281 calories. Out of which carbohydrates comprise 172.8 calories, proteins account for 53.6 calories and remaining calories come from fat which is 55 calories.  One serving of Bean and Capsicum Salad  provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

281 calories for 1 serving of Bean and Capsicum Salad, Cholesterol 0 mg, Carbohydrates 43.2g, Protein 13.4g, Fat 6.1g.

See bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |

bean and capsicum salad is a protein rich salad also known as bean and bell pepper salad. Learn to make rajma, kabuli chana salad.

Protein rich rajma and chickpeas tossed with  capsicum and Indian spices to perfection in bean and capsicum salad . 

Generously loaded with protein, fibre and other important nutrients like calcium, iron, zinc and vitamin C, this rajma, kabuli chana salad  is an all-in-one treat for healthy skin as well as strong bones, hair and teeth.

Extra virgin olive oil or olive oil is a strong antioxidant and good for heart used in the dressing.

Is Bean and Capsicum Salad  healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Rajma : One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a  fiber rich food. See here for 10 health benefits of rajma and why you should eat it.

Kabuli Chana ( white chick peas) Kabuli Chana which is used in popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas

Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Can diabetics, heart patients and over weight individuals have Bean and Capsicum Salad ?

Yes, this recipe is good for diabetics (portion control), heart and weight loss. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a  fiber rich food.

One cup of cooked chickpeas has 14 grams of protein, which is a really good amount.

Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties.

Can healthy individuals have Bean and Capsicum Salad ?

Yes. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system.

Bean and Capsicum Salad  is rich in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

3. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

5. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

6. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy.

7. Phosphorus Phosphorous works closely with calcium to build bones. 

8. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

9. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 281 calories that come from one Bean and Capsicum Salad?

Walking (6 kmph) = 1 hour 24 min 
Running (11 kmph) = 28 mins
Cycling (30 kmph) = 37 mins
Swimming (2 kmph) = 48 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy281 cal14%
Protein13.4 g24%
Carbohydrates43.2 g14%
Fiber14.3 g57%
Fat6.1 g9%
Cholesterol0 mg0%
VITAMINS
Vitamin A468.2 mcg10%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C75 mg188%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)178.8 mcg89%
MINERALS
Calcium161.8 mg27%
Iron8.8 mg42%
Magnesium133.1 mg38%
Phosphorus245.8 mg41%
Sodium13.4 mg1%
Potassium830.7 mg18%
Zinc2.4 mg24%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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