Rajma (Kidney Beans)

May 15, 2023May 15, 20230 16
Delicious Rajma (Kidney Beans) recipe for a healthy meal
in Vegetarian

Prep

12 hours

Cook

75 min

Ready In

13 hours 15 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 pound dry kidney beans
water to cover
1/4 teaspoon ground turmeric
salt to taste
1 tablespoon vegetable oil
3 tomatoes , chopped
1 onion , minced
1 piece fresh ginger , minced
2 cloves garlic , minced
1 teaspoon cumin seeds
2 teaspoons garam masala
2 teaspoons ground coriander
1/2 teaspoon red chile powder
1/4 teaspoon heeng ( asafoetida powder )
2 teaspoons curd ( plain yogurt )
2 sprigs fresh cilantro , leaves finely chopped

Nutrision Information

Servings Per Recipe
4-6
Calories
250
Sugar
3g
Fat
4g
Rajma (Kidney Beans) is a staple of North Indian cuisine and is enjoyed by vegetarians and non-vegetarians alike. The dish is typically served with rice or bread and is a popular comfort food. Kidney beans are a versatile legume that can be used in salads, soups, and stews. They are a good source of dietary fiber, which can promote regular bowel movements and help keep you feeling full. This dish is perfect for a healthy, high-protein meal that can be enjoyed any time of the day.

Instructions

1.Soak the dry kidney beans in water overnight.
2.Drain the beans from soaking water and wash them in fresh water.
3.Add the kidney beans to a large pot and add water to cover them.
4.Add ground turmeric and salt to the pot and bring to boil.
5.Cover the pot and let the beans cook on low heat until tender, about 45-60 minutes.
6.In a separate pan, heat vegetable oil and add cumin seeds and heeng (asafoetida powder).
7.Add onions, ginger, and garlic and sauté until the onions turn golden brown.
8.Add chopped tomatoes, red chile powder, ground coriander, garam masala, and curd (plain yogurt) to the pan and mix well.
9.Let the tomato mixture cook for a few minutes and then add it to the pot with the cooked kidney beans.
10.Stir everything together and let it cook on low heat for 10-15 minutes.
11.Finally, garnish the dish with chopped fresh cilantro leaves, and it's ready to serve!

PROS

Rajma is a protein-packed, vegetarian dish that is easy to make and delicious to eat.
It’s budget-friendly and can be frozen for meal prep.
Kidney beans are an excellent source of fiber and B vitamins that can support healthy digestion and boost energy levels.

CONS

Kidney beans contain a high amount of oligosaccharides, which can lead to gas and bloating.
It’s important to soak and wash the beans thoroughly and cook them well to reduce the risk of digestive discomfort.

HEALTH & BENEFITS

Kidney beans are a low-fat, plant-based source of protein that can support muscle growth and repair. They are also high in fiber, which can keep you feeling full and regulate blood sugar levels. The tomatoes and spices in this dish contain antioxidants and anti-inflammatory compounds that can support heart health and reduce the risk of chronic diseases such as cancer and diabetes.

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