Nutritional Facts of Indian Bean and Vegetable Salad, Bean Salad for Weight Loss, Calories in Indian Bean and Vegetable Salad, Bean Salad for Weight Loss

by Tarla Dalal
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How many calories does one serving of Bean and Vegetable Salad have?

One serving of Bean and Vegetable Salad gives 92 calories. Out of which carbohydrates comprise 43 calories, proteins account for 13 calories and remaining calories come from fat which is 36 calories.  One serving of Bean and Vegetable Salad provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Bean and Vegetable Salad Calorie. Life needs balance – a delicate balance between tough tides, smooth rides, testing times and joyful tunes! The same motto reflects in cuisine too. A great recipe needs a perfect balance of flavours, textures, aroma and not to forget nutrition too. The outcome is a perfect experience, as you will see in this Bean and Vegetable Salad. Soft and mealy kidney beans, with crunchy veggies, topped with a tangy dressing mellowed with olive oil, results in a perfect mouth-feel as you roll and crush every spoonful of this salad in your mouth.

Is Bean and Vegetable Salad healthy?

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

Let's understand the Ingredients of Bean and Vegetable Salad.

What's good in Bean and Vegetable Salad.

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.

Cabbage ( Patta Gobhi + Red Cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise.See here all benefits of cabbage.

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

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.

Vinegar : A traditional ingredient in French cuisine, white wine vinegar is a popular ingredient in many British dishes too. It takes its name from vin and aigre, meaning 'sharp wine'. Good vinegar should have a light delicate taste (no unpleasant sharpness) and be bright and clear. Many of the vinegars available are interchangeable and the only consideration is to personal preference.

Mustard : Tiny little mustard, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

What's problem  in Bean and Vegetable Salad.

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.

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

Yes, this recipe is good for diabetics, heart and weight loss BUT cut the olive oil a bit for diabetics. High protein foods boost your metabolism and aid in weight loss. A whole lot of veggies like cabbage, carrot, rajma and capsicum adds a dose of antioxidants which helps to reduce inflammation in the body. The dressing makes use of olive oil… don’t replace that with any other oil. Olive oil is rich in MUFA (mono unsaturated fatty acids) which has heart-protecting benefits.

For Diabetic person, cut sugar from this recipe to enjoy whole nutritional value of this Bean and Vegetable Salad.

To sum it up, this Bean and Vegetable Salad is a must try for every weight watcher.

Can healthy individuals have Bean and Vegetable Salad Salad?

Yes, this is good and healthy salad, if maximum sugar quantity is reduced or cut totally.

Bean and Vegetable Salad is high in

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

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 92 calories that come from one serving of Bean and Vegetable Salad?

Walking (6 kmph)                          =     29      mins
Running (11 kmph)                        =      9      mins
Cycling (30 kmph)                         =     12      mins
Swimming (2 kmph)                      =      16      mins

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

Value per serving% Daily Values
Energy92 cal5%
Protein3.2 g6%
Carbohydrates10.8 g4%
Fiber2.8 g11%
Fat4.1 g6%
Cholesterol0 mg0%
Vitamin A576.3 mcg12%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C69.7 mg174%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)48.8 mcg24%
Calcium58.7 mg10%
Iron1.1 mg5%
Magnesium33.4 mg10%
Phosphorus174.4 mg29%
Sodium14.3 mg1%
Potassium255 mg5%
Zinc0.6 mg6%
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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