Kidney Bean and Corn Salad

Salads are the most preferred form of food for those who are on a weight loss program. Salads, if prepared with the right ingredients, are very helpful in controlling your weight. The choice of ingredients in your diet monitors not only your weight but also your health graph.

The kidney bean and corn salad is one such meal. It caters to your hunger, your taste buds and your nutritionist’s list of advice. It is recommended for everyone as it is highly healthy. Kidney bean is rich in protein, Vitamin B1 and cholesterol-lowering fiber. Also, it is an excellent source of the mineral molybdenum which helps in detoxifying sulfites. Corn is a good source of vitamins, minerals and dietary fiber. Mustard powder, used in the dressing, is well known for its magnesium and selenium content, which are helpful in lowering high blood pressure. It also has a good amount of omega-3 fatty acid.

Read along to know how to prepare this salad.

What you need for the salad:

  • ½ cup kidney beans, cooked
  • ½ cup corn, cooked
  • ¼ cup fancy shaped macaroni, cooked (optional)
  • ½ cup diced cucumber
  • ½ cup diced tomatoes
  • ½ cup diced capsicums
  • Salt and pepper, as per your taste

For the dressing, you will need:

  • 3 tablespoons oil
  • 3 tablespoons powdered sugar
  • ½ teaspoon salt
  • ¼ teaspoon mustard powder
  • 1 green chilly finely chopped
  • 2 tablespoons lemon juice
  • 2 tablespoons vinegar
  • 1 clove of garlic, crushed

How to prepare:

Mix all the salad ingredients together in a large bowl. Refrigerate it till serving time.

To make the dressing, slightly heat the oil. Add the sugar, salt, mustard powder, garlic clove and green chilly. Saute it for half a minute and take it off the heat. Once the mixture cools a bit, add lemon juice and vinegar. Add the dressing to the salad before serving and toss well to mix it.

The dressing can be prepared in a microwave oven also. Mix all the ingredients for the dressing together and heat it in microwave oven for 1 minute, on high power.

Chef’s tip: Soak the kidney for up-to 8 hours before cooking them. This not only reduces the cooking time but also helps in eliminating raffinose type sugars, which is known to cause flatulence. Make sure to drain the water used for soaking and use fresh water for cooking the beans.