Thursday, 5 June 2014

THREE BEAN SALAD

THREE BEAN SALAD

(Suitable for Vegans)

In 2009 in Botswana, I made three bean salad for the first time when I was throwing a welcome party for my friend who was coming back from India. This friend is now my relative because her daughter is married to my son. Everybody enjoyed this dish in the party. Now it is often made in my kitchen  because it tastes great and it is full of nutrition. It is considered very good because of its high protein content, and therefore great addition in a vegetarian diet. The other good thing about this recipe is that it is really low in fat though it is a little bit time consuming to make.



For vegetarians, lentils and beans are the main source of protein. That is why I make sure that every day in one meal I make one dish of these beans or lentils. Around16 types of beans or lentils are cooked in my kitchen, I try to variate not only the lentils but also how they are cooked. Some are cooked dry, some are with added vegetables and some other preparations of mix and match are made with these lentils. A variety of sweet and savory dishes and snacks are also made.



After making this several times, I added one more bean (chickpeas) to this recipe to increase its nutritional content and taste; now I call it four bean salad. Another thing I do when I make this salad is, I soak extra of all the beans, and use the extra left over and the water that was used to soak this to make a four bean curry which I will talk about in another blog entry.



RECIPE

INGREDIENTS

-100 grams red kidney beans
-100 grams black eyed beans
-100 grams White soya beans or broad beans
-200 grams onion (One big)
-200 grams tomatoes (One big)
-4-5 green chillies (Optional)
-1 lemon (to squeeze)
-green coriander for garnishing
-4 Tablespoon olive oil.
-2 Teaspoon salt (To taste)
-2 Teaspoon black pepper powder (Freshly ground)

METHOD
  1. Rinse, wash and soak red kidney beans, and soya beans, separately in different bowls for 7-8 hour or overnight. Too much water is not required at the time of soaking and boiling because the beans will be dry in the salad.
  2. Rinse the black eyed beans 3-4 times in water. Pressure cook them together with the soaked soya beans, with one teaspoon salt and cook for about 5 minutes after the whistle. We can boil them together because they all have the same white (cream) colour.
  3. Drain the water and leave it to cool; don't throw the water, it can be used later in other curries etc because it is full of nutrients.
  4. Now boil the red kidney beans with some salt for 5 minutes in the pressure cooker after the whistle , leave it to cool. Once cold drain the water, mix all the beans.
  5. Finely chop the onions, tomatoes, and green chillies, and add them to the beans. Add the olive oil, black pepper and squeeze juice from one lemon, transfer in a serving bowl, and garnish with chopped coriander leaves.
  6. Serve at room temperature as a side dish or accompaniment. It goes great with garlic bread, toasted bread or with any soup. This can be served to 4-6 people.
 :Edited:  I am sending this recipe as my blog entry for the Tuesday Blog Hop event.

  I am also sending as my blog entry for Credit Crunch Munch event. In this recipe, I have cooked all the beans in the pressure cooker, and with Fiesta Friday, co-host Sonal and Petra, and with Funtastic Friday. and with Way wow party and Sunday Food and Fitness Party.


















                                                                                                                           I am also sending this recipe for Recipe of the week event, and for Meat less monday.














And for Delicious Dish Tuesday event, and for My legume affair for February, and with Tasty Tuesday , and with Full plate Thursday party, and with Real Food Friday, and with Cook blog share

                   

                                                                 


                                                                                                                                     

                                                         
                                                                 



34 comments:

  1. Bean salad is so very good for you and your recipe looks absolutely delicious! Thank you for sharing this wholesome and delicious favourite with us at the Hearth and Soul hop.

    ReplyDelete
  2. Thanks for your comment April, looking forward for more events like this, thanks for hosting.

    ReplyDelete
  3. Nice looking bean salad. Thanks for sharing!

    ReplyDelete
    Replies
    1. Thanks for visiting my blog and reading the post.

      Delete
  4. I have a new pressure cooker so this salad sounds like the ideal thing to make in it. Love the tasty combination of flavours here:-) Thank you for entering #creditcrunchmunch!

    ReplyDelete
  5. I love beans and this salad looks delicious x #recipeoftheweek

    ReplyDelete
  6. These looks really tempting and healthy too. Thanks for sharing. #recipeoftheweek

    ReplyDelete
  7. I am loving all of your Indian spiced recipes! Thanks for linking up with us again!

    ReplyDelete
  8. I love beans but had never thought of a bean salad. This sounds great!! Thanks for linking up with us at Delicious Dish Tuesday again this week! :)

    ReplyDelete
  9. I love bean salads, but I don't make them that often - hopefully this will change.

    ReplyDelete
  10. So delicious and filling. Thanks for linking up to #tastytuesdays

    ReplyDelete
  11. We will just love your Three Bean Salad it looks delicious! Thanks so much for sharing with Full Plate Thursday and have a wonderful week.
    Come Back Soon!
    Miz Helen

    ReplyDelete
  12. Hi Sadhna,
    Sounds delicious and filled with loads of protein and healthy ingredients. Thanks for sharing on Real Food Fridays. Pinned & Twitted. Always look forward to what you are sharing.

    ReplyDelete
    Replies
    1. Yes it is full of protein and is healthy, Thanks very much Marla.

      Delete
  13. I just love love love beans and lentils!

    ReplyDelete
  14. Such a nutritious meal, can't wait to hear about the four bean curry :-) yum! Thanks for linking to #CookBlogShare.
    Ps #frifree4all is taking a little break! I'll let you know when it starts up again

    ReplyDelete
    Replies
    1. ha hayley, yes it is really nutritious, thanks for your comment and the information about Friday free for all.

      Delete
  15. So delicious! I love beans and am starting to eat more and incorporate them into more of our meals. This is a must try! x #CookBlogShare

    ReplyDelete
    Replies
    1. Thanks Kirsty, nice to know that you love beans. Being vegetarian I eat lentils and beans everyday.

      Delete
  16. Love this salad my dear! Being a vegetarian these kind of salads are one of my favorites :). Thanks for sharing with all of us at FF 103!!

    ReplyDelete
    Replies
    1. Thanks very much Sonal for your visit and the comment.

      Delete
  17. Such a beautiful, easy and simple salad for some vegetarian protein! Combining the 3 beans together is a great fun mix! Pinning!

    ReplyDelete
  18. This looks like a wonderful salad! Thanks so much for sharing at Sunday Fitness & Food.

    ReplyDelete