Bean and Capsicum Salad (Protein and Fibre Rich Recipe) by Tarla Dalal

Tarla.Dalal's picture

Jan. 01, 2014

Rajma and chick peas tossed with roasted capsicum and Indian spices to perfection. Generously loaded with protein, fiber and other important nutrients like calcium, iron, zinc and vitamin C, this salad is an all-in-one treat for healthy skin as well as strong bones, hair, and teeth.

Ingredients

Kidney beans 1 1/2 Cup (24 tbs) , soaked and boiled
Chickpeas 1 1/2 Cup (24 tbs) , soaked and boiled
Red capsicum 1
Oil 1/2 Teaspoon (for brushing)
Finely chopped onions 1/2 Cup (8 tbs)
Finely chopped coriander leaves 1/4 Cup (4 tbs)
Lemon juice 1 1/2 Teaspoon
Finely chopped green chillies 2 Teaspoon
Chilli powder 1/2 Teaspoon
Salt To Taste

Directions

GETTING READY

1. Take a fork, pierce it through the capsicum. Brush oil in an even manner over the capsicum and roast it on low flame till black in color. Now immerse the roasted capsicum in cold water, get rid of the skin, seeds, and stem. Thinly slice the capsicum.

MAKING

2. In a deep bowl, combine all the ingredients, along with capsicum, and toss well.

SERVING

3. Serve the salad chilled.

Recipe Summary

Difficulty Level: Medium
Cook Time: 7 Minutes
Ready In: 7 Minutes
Servings: 6

Nutrition Facts

Serving size

Calories 348Calories from Fat 34

 % Daily Value*

Total Fat 4 g6.2%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 87 mg3.63%

Total Carbohydrates 60 g20%

Dietary Fiber 16 g64%

Sugars 6 g

Protein 20 g40%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet