Lettuce and Bean Salad, iron-rich salad features crisp lettuce and juicy cucumber combined with mealy kidney beans and sumptuous chick peas, perked up with mint and coriander leaves, spring onion whites, etc.
Recipe Link : http://www.tarladalal.com/Lettuce-and-Bean-Salad-5721r
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Lettuce and Bean Salad
This iron-rich salad features crisp lettuce and juicy cucumber combined with mealy kidney beans and sumptuous chick peas, perked up with mint and coriander leaves, spring onion whites, etc. Lemon juice boosts the vitamin C content, which in turn ensures maximum absorption of iron. Serve this salad immediately not only to retain the fresh textures, but also to avoid loss of vitamin C.
Preparation Time: 20 minutes.
Cooking Time: Nil.
Serves 4.
1 cup iceberg lettuce, torn into small pieces
1 cup soaked and boiled rajma (kidney beans)
½ cup soaked and boiled kabuli chana (chick peas)
½ cup chopped cucumber
¼ cup chopped spring onion whites
¼ cup finely chopped coriander (dhania)
2 tbsp finely chopped mint leaves (phudina)
1 tsp finely chopped green chillies
Salt to taste
1 tbsp lemon juice
1. Combine all the ingredients in a deep bowl and toss well.
2. Serve immediately.
Nutrient values per serving
Energy : 105 calories
Protein : 6.1 gm
Carbohydrates : 18.0 gm
Fat : 0.9 gm
Fibre: 1.5 gm
Vitamin C: 8.4 mg
Folic acid: 23.6 mcg
Iron : 2.1 mg
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