Rainbow Beetroot, Kidney Bean & Walnut Salad

Name: Rainbow Beetroot, Kidney Bean & Walnut Salad
Prep time: 10 min
Cook time: 10 min
Yield: 2 servings
Cuisine: Indian
Ingredients: 150g sliced mushrooms; 250g cherry tomatoes (sliced into halves); 200g canned red kidney beans (drained and rinsed); 100g mixed salad leaves; 2 steamed beetroot (chopped small); 1 tsp dried mixed herbs; 5-6 walnuts (finely chopped); 1/2 tsp vegetable oil; Juice of half a lemon; 1 tsp cumin seeds; Pinch of salt; 1/2 tsp ground coriander; 100g olive oil and herb croutons

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Vibrant beetroot, kidney beans and walnuts combine for a fibre-rich, iron-packed, plant-protein salad that delights the palate, a Harman Bajwa recipe.

Prep10 min

Cook10 min

Serves2 servings

Nutrition per serving

568kcal

23gProtein

15gFibre

78gCarbs

21gFat

Nutritionist’s Note

With 15 g of fibre per portion, the combination of kidney beans, beetroot and walnuts will keep digestion regular and promote satiety – ideal for clients aiming for weight‑loss while maintaining gut health. The 23 g of plant‑based protein, bolstered by the amino‑rich mushrooms and beans, supports lean muscle maintenance, and the iron from beetroot and beans helps prevent fatigue, especially for vegetarians. A modest ½ tsp of vegetable oil keeps the calorie count at 568, making it suitable as a nourishing lunch after a morning workout or as a hearty dinner on lighter days.

Ingredients

150g sliced mushrooms
250g cherry tomatoes (sliced into halves)
200g canned red kidney beans (drained and rinsed)
100g mixed salad leaves
2 steamed beetroot (chopped small)
1 tsp dried mixed herbs
5-6 walnuts (finely chopped)
1/2 tsp vegetable oil
Juice of half a lemon
1 tsp cumin seeds
Pinch of salt
1/2 tsp ground coriander
100g olive oil and herb croutons

Method

Heat the pan on a medium heat.
Add cumin seeds, wait until seeds pop.
Add mushrooms, saute them well (cover for two minutes).
Add kidney beans, mix them well with mushrooms.
After 8 minutes, add beetroot (cover the lid for 2 minutes).
Add salt, mixed herbs, fresh leaves, lemon juice and coriander powder. Saute well for one minute.
Top with croutons and serve immediately.

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Storage

Store the cooked mushroom, bean, and beetroot base in an airtight container in the fridge for up to 3 days. Keep the fresh salad leaves, walnuts, and croutons stored separately in dry containers to maintain their texture. This dish is not suitable for freezing. Enjoy the warm base cold straight from the fridge, or gently reheat the bean mixture in a dry skillet over medium heat for 2-3 minutes before tossing with the fresh ingredients.

Tips

Pairing the non-haem iron found in the kidney beans and beetroot with the rich vitamin C from fresh lemon juice and cherry tomatoes dramatically boosts your body's iron absorption.
Add the mixed salad leaves, walnuts, and croutons only at the absolute last second before serving; tossing them into warm pan ingredients beforehand will make the greens wilt and the croutons soggy.
Sauté the mushrooms in a completely dry pan for a couple of minutes first to evaporate their liquid before adding the oil and spices, which intensifies their earthy flavour and prevents a watery salad.