Three Bean Salad, a fibre and iron rich recipe to keep cholesterol under control.
Recipe Link : [ Ссылка ]-(-Healthy-Heart-)-5558r
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Three Bean Salad
The Three Bean Salad features an excellent combination of different beans tossed in a tantalizing lemony basil dressing. The beans offer an ideal low-cal way to consume protein and fibre, which help to keep cholesterol under check. The addition of lemon juice provides vitamin C to protect the arteries against harmful oxidative damage, as well as to improve the absorption of iron from the beans. Iron is essential to maintain normal blood flow to the heart and in turn to all parts of the body. In short, this lip-smacking Three Bean Salad is a zesty path to good health!
Preparation Time: 20 minutes.
Cooking Time: Nil.
Serves 4.
1 cup soaked and boiled rajma (kidney beans)
1 cup soaked and boiled kabuli chana (chick peas)
1 cup soaked and boiled rangoon na vaal (broad field beans)
½ cup sliced spring onions (whites and greens)
¾ cup tomato cubes
To be mixed together into a lemony basil dressing
2 tbsp lemon juice
1 tbsp chopped basil
1 tsp olive oil
1 tsp grated garlic (lehsun)
½ tsp mixed herbs
Salt to taste
Combine all the ingredients along with the lemony basil dressing in a deep bowl and toss well.
Serve immediately.
Nutrient values per serving
Energy: 144 kcal
Protein: 8.0 gm
Carbohydrate: 23.8 gm
Fat: 2.2 gm
Fibre: 5.1 gm
Iron: 2. 0 mg
Vitamin C: 12.9 mg
