Kidney Bean Salad Recipe: 6 Health Benefits

Kidney Bean Salad Recipe for kidney bean salad combines healthy ingredients and is easy to make.

It will come in handy if you want to cook up a salad before your workouts or need an easy meal recipe for the family.

How to make Kidney Bean Salad Recipe

Ingredients:

  • Can of kidney beans
  • Tomatoes
  • Cucumber
  • Lettuce
  • Onions
  • Oil Salt and pepper to taste

Directions:

Step 1: Drain and rinse the kidney beans. Chop up the onion, cucumber, and tomatoes. Wash the lettuce, drain it, and then chop it up.

Step 2: Mix all the ingredients in a bowl. Season with salt and pepper to taste. Serve immediately or refrigerate until ready to serve.

Nutrition facts of Kidney Bean Salad Recipe

NutritionAmount
calories246
fat8 grams
Carbohydrates21 grams
fiber5 grams
Protein18 grams
Potassium740 milligrams
calcium45 milligrams
iron3 milligrams

6 Health Benefits of Kidney Bean Salad Recipe

1. Great source of fiber

The fiber content of kidney beans is 31 grams per serving. Fiber can help lower cholesterol levels. A study published in the “European Journal of Clinical Nutrition” showed that consumption of legumes like kidney beans, chickpeas, and lentils could lower cholesterol levels by 5-12%.

Kidney Bean Salad Recipe
Kidney Bean Salad Recipe

2. Great source of protein

The kidney bean salad recipe has 18 grams of protein per serving. Protein is important for muscle growth and tissue repair. In addition, protein is a building block of enzymes that helps keep you feeling full longer.

3. Saturated fat-free

It has almost zero saturated fat. It won’t contribute to obesity, cardiovascular disease, and high cholesterol levels.

In addition, saturated fat contributes to cancer development, so eating less is always a good thing.

4. Good source of potassium

This salad has 740 milligrams of potassium per serving (almost 2% RDA). Potassium is essential for keeping your heart beating properly and maintaining the health of your muscles and nerves.

5. Good source of calcium

With 45 milligrams of calcium per serving, this salad is a good way to get that into your diet. Calcium keeps your bones strong and can also help you avoid developing osteoporosis when you are older.

6. Heart health benefits

It has 8 grams of dietary fiber and contains no trans fats. All these make kidney bean salad a good snack for your heart as this reduces the chances of having a heart attack by about 20%.

Can I Freeze It?

You can freeze this salad for up to 2 months. Just take out the lettuce, onion, and cucumber, and add the rest of the ingredients into a plastic freezer bag. Add in water as needed to make it freezable.

Kidney Bean Salad recipe vinegar

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Kidney bean salad White Fence Farm

Kidney bean salad White Fence Farm Kidney Bean Salad Recipe. Kidney Bean Salad Recipe for kidney bean salad combines healthy ingredients and is easy to make.

It will come in handy if you want to cook up a salad before your workouts or need an easy meal recipe for the family.

Kidney Bean salad for weight loss

Kidney Bean Salad Recipe

Kidney Bean Salad for weight loss Kidney beans make a great weight loss meal and are one of the easiest breakfasts you will ever make. They have a high protein content which is very filling and help reduce your appetite.

Green salad with kidney beans

Green salad with kidney beans Kidney Bean Salad Recipe. Kidney Bean Salad Recipe for kidney bean salad combines healthy ingredients and is easy to make.

It will come in handy if you want to cook up a salad before your workouts or need an easy meal recipe for the family.

Is It Suitable For Pregnant Women?

Is it suitable for pregnant women? This recipe is easy to digest, but you may also want to take a capsule or tablet with it?

The kidney beans are a rich source of protein, so don’t be put off by the amount of salt in the recipe. If you are concerned about your salt intake, replace ½ teaspoon of the salt with a little extra virgin olive oil.

Is It Good For Diabetic Patients?

Is it good for diabetic patients? Are Kidney beans a good source of dietary fiber? Fiber can help regulate your blood sugar levels by slowing down your body’s absorption of sugar.

Also, the kidney bean salad recipe is low GI, meaning that the starch in kidney beans breaks down slowly and will not cause a sudden spike in blood sugars.

Is It Suitable For Heart Patients?

Is it suitable for heart patients? Kidney Beans are a healthy low-fat alternative to other beans. They contain good amounts of B vitamins and are very high in dietary fiber and protein.

The kidney bean salad is also very low in fat, high in protein, and has a perfect amino acid profile, making it an ideal food for heart patients.

Conclusion

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Kidney beans Kidney Recipe. Kidney Bean Salad Recipe for kidney beans combines healthy ingredients and is super easy to make.

It will come in handy if you want to cook up a green meal before your workouts or need an easy meal recipe for the family.

FAQ

Do kidney beans need to be soaked before cooking?

Kidney beans do not need to be soaked before cooking. Yes, kidney beans should always be soaked overnight. Soaking them in warm water helps eliminate any residual chemicals in the outer layer.

How do I prepare kidney beans?

Kidney beans preparation Kidney beans should always be soaked overnight in a large bowl filled with water and left to plump up. Wash them, drain them and discard the soaking water. Rinse the kidney beans in fresh water, add salt, cover with 2 inches of cold water and bring to a boil. Keep the beans at a gentle boil for 45 minutes and then simmer on low heat until tender.

What goes well with kidney beans?

Kidney beans go well with the kidney bean salad recipe. Kidney beans are a great substitute for meat and make a healthy meal. They have a soft texture and taste great with any vegetables.

Why do you discard bean soaking water?

You discard beans in soaking water. The amount of salt in kidney beans is too much for some people. The soaking water should be disposed of.

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