bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma?salad with bell peppers |

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bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma?salad with bell peppers |

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Tarla Dalal

03 March, 2025

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bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajmaÂ salad with bell peppers |

बीन और शिमला मिर्च सलाद रेसिपी | राजमा, काबुली चना सलाद | शिमला मिर्च के साथ प्रोटीन से भरपूर भारतीय राजमा सलाद | बीन एण्ड कॅप्सिकम सलाद | - हिन्दी में पढ़ें (Bean and Capsicum Salad in Hindi)

બીન અને કેપ્સીકમ સલાડ રેસીપી | રાજમા, કાબુલી ચણા સલાડ | ઘંટડી મરી સાથે પ્રોટીન સમૃદ્ધ ભારતીય રાજમા સલાડ | - ગુજરાતી માં વાંચો (Bean and Capsicum Salad in Gujarati)

Table of Content

About Bean And Capsicum Salad

Ingredients

Methods

Like bean and capsicum salad

What is bean and capsicum salad recipe made of ?

How to cook rajma

Dressing for bean and capsicum salad

Making bean and capsicum salad

Pro tips for bean and capsicum salad

Nutrient values

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | with 20 images.

Bean and Capsicum Salad is a vibrant and refreshing dish that combines the hearty texture of soaked and boiled rajma (kidney beans) and kabuli chana (white chickpeas) with the crisp sweetness of colored capsicum cubes. The addition of chopped spring onions and fresh coriander provides a subtle pungency and herbaceousness, while finely chopped green chilies offer a gentle kick of heat. This colorful medley is designed to be served chilled, making it a perfect light meal or side dish, especially during warmer months.

The foundation of this salad lies in the nutritional powerhouse of legumes. Rajma and kabuli chana are both excellent sources of plant-based protein, making this salad a satisfying and energy-sustaining option. Protein is crucial for muscle building and repair, as well as for various bodily functions. Furthermore, these beans are rich in dietary fiber, which aids in digestion, helps regulate blood sugar levels and potentially assisting in weight management.

The inclusion of colored capsicum (bell peppers) not only adds visual appeal with their vibrant hues of red, yellow, and green, but also contributes significantly to the salad's nutritional profile. Capsicums are packed with Vitamin C, a potent antioxidant that supports the immune system and helps protect against cell damage. They also contain other beneficial vitamins and minerals, adding to the overall healthfulness of the salad.

The chopped spring onions provide a mild oniony flavor that complements the other ingredients without being overpowering. Both the white and green parts of spring onions are used, offering a subtle variation in taste and texture. Fresh coriander adds a bright, citrusy note that enhances the overall freshness of the salad. The finely chopped green chilies introduce a touch of heat, which can be adjusted to individual preference, adding another layer of flavor complexity.

The simple yet flavorful dressing of extra virgin olive oil, lemon juice, chili powder, and sea salt ties all the elements together. Extra virgin olive oil is a healthy monounsaturated fat rich in antioxidants and beneficial for heart health. Lemon juice adds a tangy brightness and a boost of Vitamin C, while chili powder provides a gentle warmth and sea salt enhances the overall taste.

Considering its composition, Bean and Capsicum Salad can be a beneficial addition to the diet for various individuals. For those managing diabetes, the high fiber content of the beans helps in regulating blood sugar levels, preventing sharp spikes. The low glycemic index of beans, combined with the fiber and protein, contributes to better glucose control. However, portion control is still important.

For individuals aiming for weight loss, this salad is a relatively low-calorie and high-fiber option that can promote satiety, helping to reduce overall calorie intake. The protein content also aids in maintaining muscle mass during weight loss. The use of a minimal amount of healthy olive oil provides some healthy fats without excessive calories.

The salad is undeniably protein-rich, thanks to the substantial quantities of rajma and kabuli chana. This makes it an excellent choice for vegetarians, vegans, and anyone looking to increase their plant-based protein intake. Protein plays a vital role in numerous bodily functions, including tissue repair and enzyme production.

In conclusion, Bean and Capsicum Salad is a nutritious, flavorful, and versatile dish that offers significant benefits for individuals with diabetes, those focused on weight loss, and anyone seeking a protein-rich meal option. The combination of fiber-rich beans, vitamin-packed capsicums, fresh herbs, and a simple, healthy dressing makes it a wholesome and satisfying addition to any meal plan.

Enjoy bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | with step by step photos.

Ingredients

For Bean and Capsicum Salad

1 1/2 cups soaked and boiled rajma (kidney beans)

1 1/2 cups soaked and boiled kabuli chana (white chick peas)

1 cup coloured capsicum cubes

1/2 cup chopped spring onions whites and greens

1/4 cup chopped coriander (dhania)

1 tsp finely chopped green chillies

To Be Mixed Into A Dressing

2 tsp extra virgin olive oil

1 tbsp lemon juice

1/2 tsp chilli powder

1/2 tsp sea salt (khada namak)

Method

For bean and bell peppers salad

For the extra virgin olive oil dressing with chilli powder, in a bowl put extra virgin olive oil, lemon juice, chilli powder and sea salt. Mix well. Keep aside.
To make bean and capsicum salad, in a bowl put cooked rajma, cooked kabuli chana , capsicum, spring onions, coriander and green chillies.
Cover with a cling wrap and chill in the fridge till serving.
Just before serving add the dressing. Toss well.
Serve the bean and capsicum salad chilled.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajmaÂ salad with bell peppers | Video by Tarla Dalal

Bean and Capsicum Salad recipe with step by step photos

like bean and capsicum salad

1. like bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | then see some healthy Indian salads below.
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what is bean and capsicum salad recipe made of ?

1. what is bean and capsicum salad recipe made of ? see below image of list of ingredients for bean and capsicum salad.

how to cook rajma

1. Wash and soak the Rajma for at least 8 hours in a bowl filled with enough water to cover the rajma.
2. Drain the rajma using a strainer and discard the water.
3. Take a pressure cooker and add the rajma into it.
4. add the salt to taste.
5. Add enough water to cover the rajma. We added 2 cups of water.
6. Cook the rajma for 2 whistles.
7. Drain the cooked rajma with the help of a strainer.

dressing for bean and capsicum salad

1. In a small bowl put 2 tsp extra virgin olive oil. Extra virgin olive oil or 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.
2. Add 1 tablespoon lemon juice. Lemon, lemon juice is a very good source of Vitamin C and thus helps in the production of white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity.
3. Add 1/2 tsp chilli powder.
4. Add 1/2 tsp sea salt. Sea salt contains more minerals and electrolytes than regular salt. Regular salt used at home is highly processed and contains iodine which are not good if you have a thyroid issue.
5. Mix well.
6. Keep aside. Extra virgin olive oil dressing with chilli powder.

making bean and capsicum salad

1. To make bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | in a big bowl put 1 1/2 cups 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.
2. Add 1 1/2 cups soaked and boiled kabuli chana (white chick peas). One cup of cooked chickpeas has 14 grams of protein, is a complex carbs which prevents surges in blood sugar levels and good for diabetics.
3. Add 1 cup coloured chopped capsicum. Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters.
4. Add 1/2 cup chopped spring onions whites and greens. 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 Diabetics.
5. Add 1/4 cup chopped coriander. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Use it fresh, that is without cooking.
6. Add 1 tsp chopped green chillies. It is probably the high fiber in green chillies which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet.
7. Cover with a cling wrap and chill in the fridge till serving.
8. Just before serving add the dressing.
9. Toss bean and capsicum salad | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | well.
10. Serve bean and capsicum salad | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | chilled.

pro tips for bean and capsicum salad

1. Cover with a cling wrap and chill in the fridge till serving.
2. Just before serving add the dressing.
3. protein, iron, vitamin b1, folic acid rich bean and bell pepper salad.