• Foodshaala

Recipe: Mexican Salad

Here is a Mexican Salad recipe that you can easily prepare at home. You can also use this base recipe in other Mexican dishes, like nachos platter, rice bowl and burrito. This is another child-friendly recipe, that your kids will love preparing and eating.

Ingredients:

  • 1 tomato, chopped

  • 1 onion, chopped

  • 1/2 green capsicum, chopped

  • 1/2 katori sweetcorn kernels, boiled

  • 1/2 katori kidney beans (rajma), boiled

  • 1 tbsp olive oil

  • 1 tbsp lemon juice

  • 1/2 tsp black salt

  • 1/4 tsp black pepper

  • 1/4 tsp dry oregano (optional)


Serving: 3


Calorific Value (per serving):

  • Energy: 70 kcal

  • Protein: 4 gm

  • Carbs: 13 gm

  • Fats: 0.3 gm

  • Fibre: 4 gm


Method:

  1. Add tomato, onion, capsicum and sweetcorn in the salad bowl.

  2. In a separate bowl, mix olive oil, lemon juice, black salt, black pepper and oregano to prepare the dressing.

  3. Put this dressing in this salad bowl and mix well.

  4. Add the boiled rajma, and give the salad a stir.

Your salad is ready!


Know Your Ingredients:


Corn

Corn is considered a grain, vegetable and fruit! Like all grains, the primary nutrient in corn is carbohydrates. But is also high in fibre and has low to medium glycemic index, so it will not cause an immediate spike in blood sugar. Corn is also rich in B vitamins, which helps in lowering cholesterol, promoting heart health and producing red blood cells.


Kidney bean (Rajma)

Kidney bean or rajma is a great source of protein. 100 gm of raw rajma provides around 20 gm of protein. It also has high fibre and a low glycemic index, which means it releases sugar slowly and does not cause spike in blood sugar. Rajma is also a good source of minerals like copper, iron and phosphorus, and vitamin B1. But since raw and improperly cooked rajma contains anti-nutrients that inhibit nutrient absorption, it is important to soak and cook it well.


Lemon

Lemons are a great source of vitamin C, which helps boost immunity. The vitamin C and citric acid in lemons also support the absorption of iron from food. Lemons may also aid weight loss, support digestion, and reduce the risk of heart disease, kidney stones, and cancer. Heating lemon juice can cause a loss of vitamin C, so it is best to consume it at warm or room temperature.



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