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Mixed Bean salad
(Indian mixed Bean salad)
Mixed Bean salad is a color
full protein rich high fiber and low in fat salad. It is a delicious mixture of
beans and fresh vegetables tossed with spices and oil and vinegar dressing that
adds a zing to your meals.
Beans
provide a great alternative to meat as they are a low-fat source of protein and
they are inexpensive as many consider beans the “poor man’s meat”
Beans are the important part of Indian daily diet and mix bean salad is a tasty way to include beans in daily meals. Mix bean salad is versatile you can choose beans and vegetables of your choice and each time you toss the salad you can change the flavor to suit your taste buds, for instance, you can give it a lemony tang by sprinkling lemon juice on it or make it zesty with balsamic vinegar or olive oil and vinegar dressing, It's up to you!
Beans are the important part of Indian daily diet and mix bean salad is a tasty way to include beans in daily meals. Mix bean salad is versatile you can choose beans and vegetables of your choice and each time you toss the salad you can change the flavor to suit your taste buds, for instance, you can give it a lemony tang by sprinkling lemon juice on it or make it zesty with balsamic vinegar or olive oil and vinegar dressing, It's up to you!
Ingredients:
1 Cup boiled Kidney Beans
1 Cup boiled Black Eyed Peas (cowpeas)
1 Cup boiled Chick Peas
1 Cup boiled corn
Vegetables:
1 Cup fine chopped onions
1 Cup chopped capsicum (Green or red capsicum)
½ Cup chopped cucumber
1 Tomato chopped (remove the seeds and pulp)
1 Tablespoon grated fresh ginger (optional)
¼ Cup chopped or shredded carrot
1 Cup fine sliced cabbage
1 Green chili or according to taste
1 Cup boiled Kidney Beans
1 Cup boiled Black Eyed Peas (cowpeas)
1 Cup boiled Chick Peas
1 Cup boiled corn
Vegetables:
1 Cup fine chopped onions
1 Cup chopped capsicum (Green or red capsicum)
½ Cup chopped cucumber
1 Tomato chopped (remove the seeds and pulp)
1 Tablespoon grated fresh ginger (optional)
¼ Cup chopped or shredded carrot
1 Cup fine sliced cabbage
1 Green chili or according to taste
Dressing
Seasoning and dressing
1 Tablspoon Black pepper powder
½ Teaspoon chat masala
1 Teaspoon lemon juice
½ Cup extra-virgin olive oil
¼ Cup red or white wine vinegar
1 Tablespoon minced garlic
2 Tablspoon lemon juice
½ Teaspoon of salt or to taste
Cooking measurement conversion
Measurement converter
1 Tablspoon Black pepper powder
½ Teaspoon chat masala
1 Teaspoon lemon juice
½ Cup extra-virgin olive oil
¼ Cup red or white wine vinegar
1 Tablespoon minced garlic
2 Tablspoon lemon juice
½ Teaspoon of salt or to taste
Cooking measurement conversion
Measurement converter
Beans
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Vegetables
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Directions for dressing:
1. Take a separate bowl. Add extra virgin Olive oil, wine vinegar, black pepper,
chat masala and lemon Juice and mix.
1. Take a separate bowl. Add extra virgin Olive oil, wine vinegar, black pepper,
chat masala and lemon Juice and mix.
Directions:
1. If using dry beans then soak Kidney Beans, Black Eyed Peas, and Chick Peas
overnight and boil them in a pressure cooker.
2. If using canned beans then drain and rinse beans in a colander. Leave the
beans in the colander for few minutes so that all water drains out.
3. Take a bowl, add all boiled beans and boiled corn.
4. Mix all the chopped vegetables into the beans.
5. Pour dressing over beans and vegetables and mix.
6. Refrigerate several hours before serving.
7. Prepare the salad day before your planning to serve- the flavor will blend in
and to allow the beans to soak up the flavor of the spices and dressing.
1. If using dry beans then soak Kidney Beans, Black Eyed Peas, and Chick Peas
overnight and boil them in a pressure cooker.
2. If using canned beans then drain and rinse beans in a colander. Leave the
beans in the colander for few minutes so that all water drains out.
3. Take a bowl, add all boiled beans and boiled corn.
4. Mix all the chopped vegetables into the beans.
5. Pour dressing over beans and vegetables and mix.
6. Refrigerate several hours before serving.
7. Prepare the salad day before your planning to serve- the flavor will blend in
and to allow the beans to soak up the flavor of the spices and dressing.
Tips:
1. Instead of boiling the beans you could use canned beans for salad.
2. Remove the seeds from cucumber and tomatoes so that beans salad does not
become watery.
3. If you wish instead making your own dressing buy premade Italian dressing
or just sprinkle lemon juice and spices.
4. If you like to spice up the salad then you can add more green chilies or even
crushed red chili flakes.
5. If instead of can beans you prefer to boil dry beans then take ½ a cup of dry
beans and soak them over night then boil them in pressure cooker.
1. Instead of boiling the beans you could use canned beans for salad.
2. Remove the seeds from cucumber and tomatoes so that beans salad does not
become watery.
3. If you wish instead making your own dressing buy premade Italian dressing
or just sprinkle lemon juice and spices.
4. If you like to spice up the salad then you can add more green chilies or even
crushed red chili flakes.
5. If instead of can beans you prefer to boil dry beans then take ½ a cup of dry
beans and soak them over night then boil them in pressure cooker.
Mixed Bean Salad
Please take the time to let me know what you think about my recipe. Your comments would be helpful to me to improve the recipe.
Thank you
Geeta Seth
Thank you
Geeta Seth
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