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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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Tarla Dalal • 04 February, 2023

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 recipe | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana |

लेट्यूस और बीन सलाद रेसिपी | चना राजमा सलाद | राजमा, काबुली चना के साथ आयरन से भरपूर लेटस सलाद | - हिन्दी में पढ़ें (Lettuce and Bean Salad in Hindi)

Table of Content

About Lettuce And Bean Salad

Ingredients

Methods

Like lettuce and bean salad

What is lettuce and bean salad made of ?

Making lettuce crisp

Making lettuce and bean salad

Tips for lettuce and bean salad

Nutrient values

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, made with iceberg lettuce, rajma (kidney beans) and kabuli chana (white chickpeas), is a refreshing and nutrient-dense dish packed with fiber, plant protein, and antioxidants. The combination of beans and fresh vegetables like cucumber, spring onions, mint, and cherry tomatoes makes this salad both wholesome and satisfying. Its natural crunch and vibrant colours make it an appealing choice for a light meal or mid-day snack.

The star ingredients, rajma and kabuli chana, provide a rich source of protein, iron, and complex carbohydrates, which help maintain steady energy levels. Beans also contain soluble fiber, which helps regulate digestion and promotes gut health. Meanwhile, lettuce, cucumber, mint, and coriander add hydration and micronutrients without increasing calories, making the salad ideal for calorie-conscious eaters.

When it comes to diabetes management, this Lettuce and Bean Salad is an excellent choice. The high fiber content of rajma and chana slows down glucose absorption, preventing blood sugar spikes. The salad is naturally low in simple carbohydrates, and the presence of lemon juice, vegetables, and leafy greens enhances insulin sensitivity. As long as the portion of beans is balanced, this recipe fits well into a diabetic-friendly diet.

For individuals with heart concerns or high cholesterol, this salad offers significant benefits. Beans like rajma and chana are known to reduce LDL (bad) cholesterol due to their fiber and plant sterol content. The salad contains no saturated fat, and the absence of oil-based dressings makes it heart-light. Fresh herbs such as mint and coriander have anti-inflammatory compounds that support vascular health, making this salad ideal for maintaining good heart function.

This Lettuce and Bean Salad is also beneficial for those aiming for low cholesterol or weight management. It is low in calories, rich in fiber, and promotes long-lasting fullness, preventing overeating. Iceberg lettuce and cucumber add bulk without calories, while the beans ensure satiety. The use of lemon juice as the dressing helps maintain a low-fat profile, making it suitable for daily consumption.

Overall, this iron-rich lettuce salad with rajma and kabuli chana is a nutritious, balanced, and versatile dish suitable for diabetics, heart patients, and individuals watching their cholesterol. Its clean ingredients, lack of unhealthy fats, and refreshing flavours make it a superb choice for anyone seeking a wholesome, plant-based meal option. Add a sprinkle of roasted cumin powder or black pepper if desired, but keep the dressing light to preserve its health benefits.
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.

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

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.
Cover with a cling wrap and chill in the fridge till you serve.
Just before serving add lemon juice and sea salt.
Toss well.
Serve lettuce and bean salad immediately.

lettuce and bean salad recipe | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana | Video by Tarla Dalal

Lettuce and Bean Salad recipe with step by step photos

like lettuce and bean salad

1. like lettuce and bean salad recipe | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana | pregnancy salad, magnesium, phosphorus and zinc rich salad | then see
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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 A, vitamin 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

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per serving

Energy	188 cal
Protein	10.8 g
Carbohydrates	32.1 g
Fiber	9.2 g
Fat	1.8 g
Cholesterol	0 mg
Sodium	36.9 mg

Click here to view Calories for Lettuce and Bean Salad

The Nutrient info is complete

Your Rating*

☆ ☆ ☆ ☆ ☆

n_katira

Sept. 20, 2021, 7:49 p.m.

A chatpata salad made flavourful with mint leaves and coriander. This was loved by one and all in my family.

Foodie #576292

June 16, 2021, 1:53 p.m.

Very nutritive and healthy.

vasnani

May 28, 2020, 2:48 p.m.

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!