Kidney bean salad recipe with step by step photos and video. Rajma is a hindi name for red kidney beans . Rajma salad is a healthy protein packed salad made with boiled kidney beans , steamed corn , onions, tomatoes , bell peppers , spices and lime juice. Its easy to make , tastes delicious and is packed with nutrition.
About this recipe
Kidney bean salad is an easy, vegan and gluten-free old fashioned salad made with boiled rajma , steamed sweet corns and assorted vegetables. This is my go to salad in all my diet recipes , its protein rich and has good amount of fibre to start your day with but can also be a part of meal or snacking.
Checkout the video !
Here, Kidney beans are boiled and mixed with vegetables such as tomato, onion and bekll peppers. I have used green bell peppers but any coloured bell peppers can be used. To give a mexican touch , I have added more tomatoes about 1 cup . Dressing is simple here , it can be made by simply mixing olive oil , lime juice , chopped garlic, spices and salt . But I have added directly to the salad and given 15 minutes of rest time for flavours to meld together to make a super delicious rajma salad.
Though this is a simple salad that gets ready in minutes , the only time taking part is boiling the kidney beans. But make sure not to over boil the beans otherwise they can become mushy. If you are running short of time , boiling of beans can be done even a day before. Just add in all the ingredients in a bowl, give it a mix and tasty salad will get ready in minutes.
Also its very important to soak the dry beans for long hours around 8 -12 hours . Its always recommened to pre-soak any kind of legumes and beans . Soaking beans is very important as it leaches out all antinutrients (phytates) and helps in proper digestion and absorption of nutrients from beans.
This Rajma salad recipe is perfect to add in weightloss diet , as kidney beans are high in protein along with sweet corns and vegetables can keep you filled for longer . Can have this for breakfast or for lunch but never add these salads to replace your dinner as dinner should always be light and easy on stomach to digest.
Health benefits of Kidney Beans
Kidney beans are an excellent plant-based source of protein. They’re also rich in various minerals, vitamins, fibers, antioxidants, and other unique plant compounds. Hence these beans helps in weight loss, promote colon health, and moderate blood sugar levels.
Kidney beans should always be eaten well cooked. Raw or improperly cooked kidney beans are toxic and it may cause bloating, flatulence, and diarrhea in some people.
Step by Step directions to make kidney bean salad recipe
Wash the kidney beans and soak in enough water for 8-10 hours.
Drain the water and add the beans in a pressure cooker.
Add 2.5 cups of water and pressure cook for 2-3 whistles on high, till beans are softened.
Drain the water and reserve it to use later use, it’s very nutritious and can be added to make rasam, curries or kneading dough.
Steam sweet corns and set aside.
Add boiled kidney beans in a bowl.
Also add steamed sweet corns.
Add all the remaining ingredients and mix well.
Rest for 15 minutes before serving as all juices meld together.
Kidney bean salad recipe | Rajma Salad
- ½ cup Rajma/ Kidney beans
- ½ cup Sweet Corn
- ½ cup Onion - chopped
- 1 cup Tomato - chopped
- ⅓ cup Bell peppers - chopped
- 2 no Green chilli - chopped
- ½ cup Fresh coriander leaves - Chopped
- 2 garlic cloves - chopped
- ½ tsp Blackpepper powder
- ½-1 tsp Cumin powder
- 1 tbsp Lemon juice
- 1 tbsp Olive oil - extra virgin
- Salt to taste
- Wash the kidney beans and soak in enough water for 8-10 hours.
- Drain the water and add the beans in a pressure cooker.
- Add 2.5 cups of water and pressure cook for 2-3 whistles on high, till beans are softened.
- Drain the water and reserve it to use later use, it’s very nutritious and can be added to make rasam, curries or kneading dough.
- Steam sweet corns and set aside.
- Add boiled kidney beans in a bowl.
- Add steamed sweet corns
- Add all the remaining ingredients and mix well.
- Rest for 15 minutes before serving as all juices meld together.
Can we use canned beans and corns in this recipe?
Yes, Canned beans and corns can be used to make this salad. Drain and rinse them well before using in this recipe.
How does this Salad helps for weight loss?
This salad is high in protein and low on glycemic index , which means it takes more time to get digested thus keeping you full for longer . It also satiate you and cuts down cravings , which helps in weight loss.
Can we substitute any other beans for Kidney Beans?
Yes, can use black beans, lobia , white beans, or even garbanzo beans or mix of many beans to make this salad . But just make sure to pre soak all beans and well cook them before mixing with salad.
Can we change dressing and add mayonnaise?
Yes , you can change dressing but I don;t recommend you to add mayonnaise as this is already protein rich and is mainly used as a part of healthy diet for weightloss ,aiming to consume low calories . Adding mayonnaise increasses the calorie intake.