A spicy protein-packed take on kidney beans

Kidney beans are a staple pantry food in many Indian homes. I grew up eating rajma chawal, and that’s maybe how many of you usually eat your kidney beans too.

I like to include them in the diet because they are a good source of both fibre and protein, which makes them very filling. We need fibre for a healthy digestive system and get it naturally from beans.

You can either use dried beans or canned beans. I like to use a pressure cooker to reduce the cooking time of the dried beans. But if you don’t have much time you can buy the canned ones.

If using dried raw beans, do make sure they are cooked well as the raw beans contain natural toxins that can cause severe digestive illness, including vomiting and nausea.

Accodring to the NHS, it’s best to soak for at least 12 hours. Then drain and rinse and cover with fresh water and boil vigorously for 10 minutes, followed by simmering the beans for 45-60 minutes to make them tender.

I always encourage having variety in your diet – it’s important you don’t get bored of what you are eating. So, for the days you don’t feel like having kidney beans in a curry, make a salad, which is lighter, yet still satisfying.

This week I wanted to share a recipe for a simple salad that you can make at home, using ingredients available easily. Enjoy this protein-packed vegan lunch that can be made in less than 30 minutes (with pre-cooked beans).

The dressing is spicy so do adjust it to suit your own taste buds.

Sujata Din is a Certified Health Coach and Certified Professional Cancer Coach. In this regular column for ‘iGlobal’, she offers some special insights, from useful wellness tips to recipes for creations that are not only delicious but also healthy.

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