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Bean Vegetable Salad With Olive Oil

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5 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 18%
Carbs 54%
Fats 29%
Weightloss Recipe
Immunity Boosting
Antioxidant Rich
Gluten Free
Lactose Free
High Fiber

Looking for a high fiber, antioxidant rich, zero trans fat, gluten free, lactose free, no dairy and no added sugar salad option that boosts your Total Fiber intake as well? Then elevate your mid morning, evening, dinner or lunch meal with this vegetarian indian Bean Vegetable Salad With Olive Oil made from pulses . Colourful and vibrant and packed with nutrients, this savoury salad can be had with beet aam panna, watermelon lemon juice, pineapple juice or fresh fruit juice.

Ingredients

For Salad
  • 2 Tbsp Chopped Green Capsicum
  • 2 Tbsp Chopped Red Carrot
  • 1 Tbsp Chopped Violet Cabbage
  • 1 Tbsp Chopped Yellow Zucchini
  • 1/2 Tsp Lemon Juice
  • 1/4 Tsp Chopped Garlic
  • 1/8 Tsp Black Pepper Powder
  • 1/8 Tsp Salt
  • 1 Tsp Olive Oil
For Brown Rajma Soaked Overnight Cooked
  • 11 Tsp Brown Kidney Beans (Rajma)
  • As Required Water

Method

Pre Preparation
  • Step 1

    Soak rajma overnight & cook

Preparation
  • Step 1

    In a bowl add cooked rajma, chopped capsicum, yellow zucchini, garlic, carrot, violet cabbage and mix well

  • Step 2

    Sprinkle salt, black pepper powder, lemon juice and olive oil

  • Step 3

    Toss well and serve fresh

twist
Healthy Twist

Increase Omega 3 and Boost Immunity by adding a Teaspoon of Flax Seeds into The Dish

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Allergies
Garlic
Black Pepper
NUTRITION FACTS
Approximate values
Serving Size Large Bowl(132gm)
Amount Per ServingCalories

kcal

162
% Daily Value *
Total Carbohydrate 20gm 7.3%
Dietary Fiber 8gm 27.9%
Protein 8gm 15.5%
Total Fat 5gm 6.7%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 162 kcals ?

  • Walking (3 mph ) 47 minutes
  • Running (6 mph ) 28 minutes
  • Bicycling 22 minutes

Values estimated based on person weighing 60 kgs.

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