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.

Ingredients

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

Directions

MAKING

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.

 

SERVING

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

Cholesterol

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