Nutritional Facts of Chawli, Rajma and Chick Pea Healthy Salad, Calories in Chawli, Rajma and Chick Pea Healthy Salad

by Tarla Dalal
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How many calories does one serving of Chawli, Rajma and Chick Pea Healthy Salad have?

One serving (140 grams) of Chawli, Rajma and Chick Pea Salad gives 296 calories. Out of which carbohydrates comprise 203 calories, proteins account for 83 calories and remaining calories come from fat which is 12 calories.  One serving of Chawli, Rajma and Chick Pea Salad provides about 14.8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Chawli, Rajma and Chick Pea Salad recipe serves 4, 140 grams per serving.

296 calories for 1 serving of Chawli, Rajma and Chick Pea Healthy Salad, Cholesterol 0 mg, Carbohydrates 50.7g, Protein 20.7g, Fat 1.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Chawli, Rajma and Chick Pea Healthy Salad.

See chawli, rajma and chick pea salad recipe | healthy three bean chaat salad | beans salad recipe | with 30 amazing photos.

chawli, rajma and chick pea salad is a three bean salad made perfect for a healthy Indian one dish lunch meal. Learn to make chawli, rajma and chick pea salad recipe | healthy three bean chaat salad | beans salad recipe |

This healthy three bean chaat salad involves soaking and cooking 3 Indian beans which is worth the effort as the rest in simple to do. 

Rajma used in beans salad recipe is rich in magnesium : One cup of cooked kidney beans has 26.2% of your daily magnesium requirements. Magnesium helps in formation of bones and teeth and metabolism of calcium and potassium.

Kabuli Chana which is used in popularly in chole in India is a complex cab which prevents surges in blood sugar levels. The starch present in chick peas slows down the rate at which healthy three bean chaat salad is digested resulting in a healthy life style and Lowers Blood Pressure. 

One cup of cooked chawli in beans salad recipe has 107% of your daily folate requirements. Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Great source of folic acid for pregnant women and those who want to conceive must start having folate rich foods even while they are planning to conceive. 

With the goodness of three beans, crunchy spring onions and tangy tomatoes, not to forget a peppy lemony dressing, the easy healthy three bean chaat salad is a winner in all respects – be it taste, convenience or health.

Tips for chawli, rajma and chick pea salad. 1. You can chill the salad without the dressing in the fridge for many hours. Prepare it in the morning and serve in the evening, adding the dressing just before serving. 2. Instead of chawli or kabuli chana, you can replace with soaked and cooked rangoon na vaal ( broad field beans ). 3. The lemon dressing is made with zero sugar and honey.

Is Chawli, Rajma and Chick Pea Salad  healthy?

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

Let's understand the Ingredients.

What's good.

1. Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

2. 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.

3. 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

4. Chawli ( cowpeas, black eyed beans, black eyed peas, lobia) : Chawli rich in Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Being rich in Thiamine, it helps maintain proper heart function. Chawli benefits in lowering blood pressure as it is rich in the mineral Potassium which controls blood pressure and sustain cardiac health. Chawli is high in Fibre and good for diabetics. See detailed benefits of chawli cowpeas

5. 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

6. 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. 

Can diabetics, heart patients and over weight individuals have Chawli, Rajma and Chick Pea Salad ?

Yes, this recipe is good for diabetics, heart and weight loss. Chawli rich in Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Being rich in Thiamine, it helps maintain proper heart function. Chawli benefits in lowering blood pressure as it is rich in the mineral Potassium which controls blood pressure and sustain cardiac health.

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.

Can healthy individuals have Chawli, Rajma and Chick Pea Salad ?

Yes. 

Chawli, Rajma and Chick Pea Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 268% of RDA.
  2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 60% of RDA.
  3. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 55% of RDA.
  4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 40% of RDA.
  5. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 38% of RDA.
  6. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 33% of RDA.
  7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. See our zinc rich Indian foods and recipes like pumpkin seeds, nuts, whole grains like jowar, bajra, barley. Pulses like moong, rajma, chick peas. Dals like Urad DalChana DalToovar DalMasoor Dal etc. However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets. 26% of RDA.
  8. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 22% of RDA.
  9. 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.  19% of RDA. 

 

Value per serving% Daily Values
Energy296 cal15%
Protein20.7 g38%
Carbohydrates50.7 g17%
Fiber14.9 g60%
Fat1.3 g2%
Cholesterol0 mg0%
VITAMINS
Vitamin A210.2 mcg4%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.6 mg55%
Vitamin B3 (Niacin)1.9 mg16%
Vitamin C18.9 mg47%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)535.5 mcg268%
MINERALS
Calcium129.2 mg22%
Iron4 mg19%
Magnesium113.8 mg33%
Phosphorus283.4 mg47%
Sodium165.1 mg9%
Potassium799.1 mg17%
Zinc2.6 mg26%
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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