A wholesome mixed bean salad

Beans are protein-packed energy capsules. The health benefits of beans are many because they contain a lot of fibre. Polyunsaturated fat and no cholesterol are why beans continue to be an optimal dietary choice. Approximately half a cup of cooked dry beans provides almost 25 to 30 per cent of the daily requirement of fibre, which is also excellent in preventing hypercholesterolemia.

In general, the health benefits of beans are as follows: They are high in antioxidants which help eliminate free radicals from the body. This, in turn, can slow the signs of aging and prevent a variety of cancers. Beans can prevent and cure constipation, piles and bowel problems. They help in weight management and reduce the risk of diabetes and heart disease.

Now, for a recipe.

Mixed Bean Salad


Black-eyed beans: 2 tbsp

Red kidney beans: 2 tbsp

Garbanzo beans: 2 tbsp

Green beans: 2 tbsp

Broad beans: 2 tbsp

Green bell pepper, chopped: 1

Red bell pepper, chopped: 1

Shallots, chopped: 5

Olive oil: 2 tbsp

Lime (juice): 2

Salt: 1 tsp (enough salt)

Sugar: half tsp

Crushed garlic: 1 clove

Chopped fresh cilantro: quarter bunch

Ground cumin: half tbsp

Ground black pepper: half tbsp

Chilli powder: half tsp


In a large bowl, combine cooked beans, bell peppers and shallots. In a small bowl, whisk together olive oil, lime juice, salt, sugar, garlic, cilantro, cumin, and black pepper.

Season it with chilli powder. Pour olive oil dressing over vegetables. Mix well.

Chill thoroughly, and serve cold.


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