lettuce and bean salad recipe | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana | pregnancy salad, magnesium, phosphorus and zinc rich salad |


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Lettuce and Bean Salad

lettuce and bean salad recipe | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana | pregnancy salad, magnesium, phosphorus and zinc rich salad | with 18 images.

lettuce and bean salad is a healthy and easy Indian salad to make. Learn how to make iron rich lettuce salad with rajma, kabuli chana.

This iron-rich lettuce and bean salad features crisp lettuce and juicy cucumber combined with mealy kidney beans and sumptuous chickpeas, perked up with mint and coriander leaves, spring onion whites, etc.

Lemon juice boosts the vitamin C content, which in turn ensures maximum absorption of iron.

Tips for lettuce and bean salad. 1. Serve this salad immediately not only to retain the fresh textures, but also to avoid loss of vitamin C. 2. 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.

Enjoy lettuce and bean salad recipe | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana | pregnancy salad, magnesium, phosphorus and zinc rich salad | with step by step photos.

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Lettuce and Bean Salad recipe - How to make Lettuce and Bean Salad

Preparation Time:    Cooking Time:    Total Time:     2Makes 2 servings
Show me for servings

Ingredients

For Lettuce and Bean Salad
1 cup iceberg lettuce , torn into small pieces
1 cup soaked and boiled rajma (kidney beans)
1/2 cup soaked and boiled kabuli chana (white chick peas)
1/2 cup chopped cucumber
1/4 cup chopped spring onions whites
1/4 cup finely chopped coriander (dhania)
2 tbsp finely chopped mint leaves (phudina)
1 tsp finely chopped green chillies
1/4 cup cherry tomato halves
1 tbsp lemon juice
1/2 tsp sea salt (khada namak)
Method

For lettuce and bean salad

    For lettuce and bean salad
  1. To make lettuce and bean salad, in a deep bowl put lettuce, rajma, kabuki chana, cucumber, spring onions, coriander, mint leaves, cherry tomatoes and green chillies.
  2. Cover with a cling wrap and chill in the fridge till you serve.
  3. Just before serving add lemon juice and sea salt.
  4. Toss well.
  5. Serve lettuce and bean salad immediately.

Lettuce and Bean Salad Video by Tarla Dalal

Lettuce and Bean Salad recipe with step by step photos

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what is lettuce and bean salad made of ?

  1. what is lettuce and bean salad  made of ? iron rich lettuce, rajma and chick pea salad is made from 1 cup iceberg lettuce , torn into small pieces, 1 cup soaked and boiled rajma (kidney beans), 1/2 cup soaked and boiled kabuli chana (white chick peas), 1/2 cup chopped cucumber, 1/4 cup chopped spring onions whites, 1/4 cup finely chopped coriander (dhania), 2 tbsp finely chopped mint leaves (phudina), 1 tsp finely chopped green chillies, sea salt to taste, cherry tomatoes and 1 tbsp lemon juice. See below image of list of ingredients for lettuce and bean salad.

making lettuce crisp

  1. Put your torn lettuce leaves in ice cold water for 10 minutes.
  2. Drain or use a salad spinner to dry out your lettuce leaves.
  3. Crsip lettuce leaves to use in your salad.

making lettuce and bean salad

  1. To make lettuce and bean salad recipe | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana | pregnancy salad, magnesium, phosphorus and zinc rich salad | in a bowl put 1 cup iceberg lettuce , torn into small pieces. Iceberg lettuce is low in calories and aids in Weight Loss.  Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce  abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. It is also rich in Folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception
  2. Add 1 cup soaked and boiled rajma (kidney beans). 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.
  3. Add 1/2 cup soaked and boiled kabuli chana (white chick peas). 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.
  4. Add 1/2 cup chopped cucumber. Low sodium and fair amounts of potassium will help to control blood pressure.  Cucumber forms a healthy snack as it's alkaline and a great acidity snack reliever.
  5. Add 1/4 cup chopped spring onions whites. 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 Diabetics. Spring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease.
  6. Add 1/4 cup finely chopped coriander (dhania). The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system.
  7. Add 2 tbsp finely chopped mint leaves (phudina).
  8. Add 1/4 cup cherry tomato halves.
  9. Add 1 tsp finely chopped green chillies.
  10. Cover with a cling wrap and chill in the fridge till you serve.
  11. Just before serving add 1 tbsp lemon juice.
  12. Add 1/2 tsp sea salt.
  13. Toss lettuce and bean salad | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana | pregnancy salad, magnesium, phosphorus and zinc rich salad |  well.
  14. Serve lettuce and bean salad | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana | pregnancy salad, magnesium, phosphorus and zinc rich salad |  immediately.

tips for lettuce and bean salad

  1. Cover with a cling wrap and chill in the fridge till you serve.
  2. pregnancy salad, magnesium, phosphorus and zinc rich salad 
Accompaniments

Lemon and Coriander Soup ( Vitamin C Rich) 
Paneer, Bean Sprouts and Spring Onion Soup 

Nutrient values (Abbrv) per serving
Energy188 cal
Protein10.8 g
Carbohydrates32.1 g
Fiber9.2 g
Fat1.8 g
Cholesterol0 mg
Sodium36.9 mg

RECIPE SOURCE : Iron Rich RecipesBuy this cookbook

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Reviews

Lettuce and Bean Salad
5
 on 09 May 22 03:13 PM


| Hide Replies
Tarla Dalal    Thank you for your feedback. Please keep reviewing.
Reply
09 May 22 04:53 PM
Corny Bean Salad
5
 on 17 Jul 14 02:27 PM


A chatpata salad made flavourful with mint leaves and coriander. This was loved by one and all in my family.
Corny Bean Salad
4
 on 05 Sep 12 04:46 PM


Very nutritive and healthy.
Corny Bean Salad
5
 on 26 Dec 10 03:22 AM


I have made this recipe, adding extra blanched vegs like carrots as well, and it always turns out yummy. I have always gotten many compliments whenever I make this... It's a must try and extremely healthy and wholesome recipe!