Three Bean Salad Recipe: A Fresh and Protein-Packed Delight
This vibrant and refreshing Three Bean Salad is a perfect blend of flavors and textures. With a medley of protein-packed legumes, crisp vegetables, and zesty spices, this salad makes for a healthy and filling addition to any meal. Ideal as a side dish or a light dinner, this recipe is especially delightful when paired with a comforting Roasted Tomato and Pumpkin Soup.
Ingredients
| Ingredient | Quantity |
|---|---|
| Rajma (Large Kidney Beans) | 1/2 cup (soaked overnight) |
| Kabuli Chana (White Chickpeas) | 1/2 cup (soaked overnight) |
| Black Eyed Beans (Lobia) | 1/2 cup (soaked overnight) |
| Red Onion | 1, finely chopped |
| Tomato | 1, seeds removed and chopped |
| Cucumber | 1/2, thinly sliced |
| Green Bell Pepper (Capsicum) | 1/4, chopped |
| Coriander Leaves (Dhania) | 3 sprigs, finely chopped |
| Red Chilli Powder | 1/2 teaspoon |
| Extra Virgin Olive Oil (optional) | 2 teaspoons |
| Lemon Juice | 1 tablespoon |
| Cumin Powder (Jeera), roasted | 3/4 teaspoon |
| Chaat Masala Powder | 1/2 teaspoon |
| Salt | To taste |
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Cuisine: Mexican
Course: Dinner
Diet: High Protein Vegetarian
Instructions
-
Cook the Legumes: Begin by pressure cooking the soaked legumes. Add all three varieties (Rajma, Kabuli Chana, and Black Eyed Beans) to a pressure cooker, along with 3 cups of water and a pinch of salt. Pressure cook for about 6-8 whistles, ensuring the legumes are tender. Once done, allow the pressure to release naturally before draining any excess water.
-
Prepare the Vegetables: While the legumes are cooking, prepare the vegetables. Finely chop the red onion, remove the seeds and chop the tomato, thinly slice the cucumber, and chop the green bell pepper. Set all the vegetables aside.
-
Mix the Salad: In a large mixing bowl, combine the cooked legumes, prepared vegetables, coriander leaves, and spice powders (red chilli powder, cumin powder, and chaat masala). Drizzle in the extra virgin olive oil (if using) and squeeze in the fresh lemon juice for added zest.
-
Toss and Season: Gently toss all the ingredients together, ensuring everything is evenly coated. Taste the salad and adjust the seasoning with salt or additional spices if needed. Allow the salad to sit for a few minutes to let the flavors blend and marinate.
-
Serve: Serve the Three Bean Salad immediately as a side dish or as a light main. It pairs wonderfully with a hearty soup like Roasted Tomato and Pumpkin Soup for a fulfilling weeknight dinner.
Tips for the Best Three Bean Salad:
- Make It Ahead: If you have time, prepare the salad in advance. The longer it sits, the more the flavors meld together, making it even tastier.
- Add Protein: For an extra protein boost, consider adding some grilled chicken or tofu for a more substantial meal.
- Customize Vegetables: Feel free to switch up the vegetables based on what you have on hand. Avocado, corn, or even roasted sweet potatoes would make great additions to this salad.
This Three Bean Salad is not only bursting with flavor but also packed with plant-based protein, making it a nutritious and satisfying dish. It’s perfect for meal prep, parties, or even as a healthy snack. Enjoy this colorful, vibrant dish as a refreshing, high-protein vegetarian option!
