High-Protein Kidney Bean Salad Recipe Weight loss
Directions Step 1: Soak the kidney beans Soak the dried kidney beans for 2 hours in a large bowl. The water should be about 2-3 inches above the beans. After that, in a pot add 3 cups of water and place the soaked kidney beans in a pot. Cover the pot with a lid and let the beans cook for about 20 to 25 minutes. When the kidney beans are soft enough for you, turn off the heat. Carefully drain the beans in a strainer. Now, your boiled kidney beans are ready to be used. Step 2: Prepare Chickpea Soak the dried chickpeas for 6 to 8 hours in a large bowl. The water should be about 2-3 inches above the chickpeas. After that, place the soaked chickpeas in a pressure cooker with 3 cups of water. Close the lid of the pressure cooker and let the chickpeas cook for about 10 minutes. When the cooking time is up, turn off the heat. Follow the manufacturer's instructions when releasing the pressure from the cooker. You can use the natural release method or let it cool down naturally. Once the chickpeas have been cooked to your satisfaction, drain them in a strainer. Now they are ready to be used in this recipe. Boiling chickpeas in a pressure cooker is a quick and efficient way to cook them. Enjoy your homemade chickpea creations. Step 3: In a large mixing bowl, combine the kidney beans, tomatoes without seeds, apple, cucumber, chopped onion, boiled chickpeas, carrots, cabbage, and chicken. Mix well. Step 4: Prepare the Dressing: In a separate bowl, whisk together the olive oil, lemon juice, salt and black pepper powder, and Chaat Masala. Step 5: Pour the dressing over the vegetable and kidney bean mixture. Gently toss everything together until the dressing coats all the ingredients evenly. Step 6: Cover the salad and refrigerate it for at least 30 minutes to allow the flavors to meld together. It also enhances the taste when chilled. Enjoy Your High-Protein Kidney Bean Salad It's the perfect side dish to complement your favorite dishes. Kidney beans provide a healthy dose of protein, fiber, and essential nutrients, making them an excellent choice for vegetarians and vegans.
Additional tips: Feel free to customize your kidney bean salad by adding ingredients like avocado, corn, or diced jalapenos for extra flavor and texture. To make the dressing spicy, add red pepper flakes. With this High-Protein Kidney Bean Salad recipe, you can enjoy a protein-rich meal that's easy to prepare. So, roll up your sleeves, grab those kidney beans, and whip up this nutritious delight for yourself and your loved ones today.
Remember that weight loss is a gradual process, and it's essential to create a sustainable and balanced approach to your diet and lifestyle. Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have specific dietary requirements or health concerns.
Benefits of a high-protein kidney bean salad into your diet
Dressing ingredients
| Ingredient | Quantity |
|---|---|
| Olive oil | 2 tablespoon |
| Lemon juice | 4 tablespoon |
| Chaat masala | 1 tablespoon |
| Salt | 1/2 tablespoon |
| Black pepper crushed | 1/2 tablespoon |
Ingredients
| Ingredient | Quantity |
|---|---|
| Kidney beans | 1 cup |
| Chickpeas | 1 cup |
| Tomatoes without seeds | 1/2 cup |
| Apples | 1 cup |
| Cucumber | 1 cup |
| Onion chopped | 1/2 cup |
| Carrot | 1/2 cup |
| Cabbage | 1/2 cup |
| Chicken | 1/2 cup |
Directions Step 1: Soak the kidney beans Soak the dried kidney beans for 2 hours in a large bowl. The water should be about 2-3 inches above the beans. After that, in a pot add 3 cups of water and place the soaked kidney beans in a pot. Cover the pot with a lid and let the beans cook for about 20 to 25 minutes. When the kidney beans are soft enough for you, turn off the heat. Carefully drain the beans in a strainer. Now, your boiled kidney beans are ready to be used. Step 2: Prepare Chickpea Soak the dried chickpeas for 6 to 8 hours in a large bowl. The water should be about 2-3 inches above the chickpeas. After that, place the soaked chickpeas in a pressure cooker with 3 cups of water. Close the lid of the pressure cooker and let the chickpeas cook for about 10 minutes. When the cooking time is up, turn off the heat. Follow the manufacturer's instructions when releasing the pressure from the cooker. You can use the natural release method or let it cool down naturally. Once the chickpeas have been cooked to your satisfaction, drain them in a strainer. Now they are ready to be used in this recipe. Boiling chickpeas in a pressure cooker is a quick and efficient way to cook them. Enjoy your homemade chickpea creations. Step 3: In a large mixing bowl, combine the kidney beans, tomatoes without seeds, apple, cucumber, chopped onion, boiled chickpeas, carrots, cabbage, and chicken. Mix well. Step 4: Prepare the Dressing: In a separate bowl, whisk together the olive oil, lemon juice, salt and black pepper powder, and Chaat Masala. Step 5: Pour the dressing over the vegetable and kidney bean mixture. Gently toss everything together until the dressing coats all the ingredients evenly. Step 6: Cover the salad and refrigerate it for at least 30 minutes to allow the flavors to meld together. It also enhances the taste when chilled. Enjoy Your High-Protein Kidney Bean Salad It's the perfect side dish to complement your favorite dishes. Kidney beans provide a healthy dose of protein, fiber, and essential nutrients, making them an excellent choice for vegetarians and vegans.
Additional tips: Feel free to customize your kidney bean salad by adding ingredients like avocado, corn, or diced jalapenos for extra flavor and texture. To make the dressing spicy, add red pepper flakes. With this High-Protein Kidney Bean Salad recipe, you can enjoy a protein-rich meal that's easy to prepare. So, roll up your sleeves, grab those kidney beans, and whip up this nutritious delight for yourself and your loved ones today.
Remember that weight loss is a gradual process, and it's essential to create a sustainable and balanced approach to your diet and lifestyle. Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have specific dietary requirements or health concerns.
Benefits of a high-protein kidney bean salad into your diet
- Kidney beans are an excellent plant-based source of protein, making this salad a great option for vegetarians and vegans to meet their protein needs.
- Kidney beans are rich in dietary fiber, which can promote digestive health, help regulate blood sugar levels, and contribute to a feeling of fullness.
- This salad contains an array of vegetables, providing essential vitamins, minerals, and antioxidants that are beneficial for overall health.
- The salad's primary ingredients are low in saturated fat, making it a heart-healthy option.
- The use of olive oil in the dressing provides healthy monounsaturated fats, which are beneficial for heart health.
- Cucumber and other watery vegetables in the salad can contribute to your daily hydration needs.
- Kidney bean salad is highly versatile and can be customized with various vegetables and seasonings to suit your taste preferences.
- It's easy to prepare, and you can make it in advance for a quick and healthy meal or snack on the go.
- The fiber in kidney beans supports a healthy digestive system and may help prevent constipation.
- The combination of protein, fiber, and low glycemic index vegetables in the salad can help regulate blood sugar levels.
- A diet rich in beans and vegetables is associated with a lower risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.