Mediterranean Red Bean Salad

By Rutuja Mahajan
Mediterranean Red Bean Salad

Salads are a great way to achieve nutritional balance and stomach fullness while keeping the calorie intake in range. One can consume salad between meals to avoid mid-meal hunger and also carry it outdoors when on a hectic schedule. This Mediterranean red bean salad is a healthy combination of different vegetables and beans that are loaded with nutrition and freshness.

Preparation time: 5 minutes Cooking time: 15 minutes Makes: 3 servings


•      1 cup red kidney beans soaked overnight

•      Vi cup cucumber diced

•      Vi cup cape gooseberry or rasbhari

•      1 cup spinach cleaned and diced

•      1 cup tomato diced

•      Vi cup red bell peppers diced

•      Vi cup tofu cubed For dressing

•      1 tablespoon virgin olive oil

•      1 tablespoon virgin olive oil

•      1 teaspoon white pepper powder

•      1 tablespoon lemon juice

•      2 teaspoons white vinegar

•      Salt for taste


1.     Take overnight soaked red kidney beans and rinse and strain them.

2.      Add diced cucumber, spinach, tomato and red bell peppers to the beans.

3.      Add diced tofu to the mix.

4.      Now add salt, white vinegar, lemon juice and white pepper powder to it.

5.      Toss the ingredients together and serve fresh.

 Nutritive value per serving

•      Energy: 360 kcal

•      Proteins: 19 g

•      Carbohydrates: 49.6 g

•      Fat: 5.8 g

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