Lettuce and Bean Salad (Iron Rich Recipe)

Tarla.Dalal's picture

Jul. 24, 2014

This iron-rich salad features crisp lettuce and juicy cucumber combined with mealy kidney beans and sumptuous chick peas, perked up with mint and coriander leaves, spring onion whites, etc. A dash of lemon juice boosts the vitamin C content, which in turn ensures maximum absorption of iron. Serve this salad immediately not only to retain the fresh textures, but also to avoid loss of vitamin C.


Iceberg lettuce 1 Cup (16 tbs) , torn into small pieces
Soaked and boiled rajma 1 Cup (16 tbs) (kidney beans)
Soaked and boiled kabuli chana 1/2 Cup (8 tbs) (chick peas)
Chopped cucumber 1/2 Cup (8 tbs)
Finely chopped spring onion whites 1/4 Cup (4 tbs)
Finely chopped coriander 1/4 Cup (4 tbs)
Finely chopped mint leaves 2 Tablespoon
Finely chopped green chili 1 Teaspoon
Salt To Taste
Lemon juice 1 Tablespoon



1.In a large bowl, combine lettuce, rajma (kidney beans), Kabuli chana (chickpeas), cucumber, spring onion whites, coriander, mint, green chilli, salt, and lemon juice. Toss well.



2.Serve immediately!

Recipe Summary

Difficulty Level: Easy
Servings: 4

Nutrition Facts

Serving size

Calories 90Calories from Fat 6

 % Daily Value*

Total Fat %

Saturated Fat %

Trans Fat 0 g


Sodium 133 mg5.54%

Total Carbohydrates 17 g5.7%

Dietary Fiber 5 g20%

Sugars 1 g

Protein 6 g12%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet