RAJMA - Main Course - Curries - Foodfied

RAJMA

December 14, 2015

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Preparation time -20-25 minutes

Cooking time -25-30 minutes

Servings 6-7

Cuisine -Punjabi

A step by step recipe of rajma –red kidney beans soaked, boiled and cooked with onion, tomato, ginger-garlic paste and lots of spices. Red kidney beans are very nutritious and healthy to have.

Nutrition in rajma (Nutritive value per 100g)

Energy – 340 kcals
Protein – 24g
Carbohydrates – 56g
Fat- 1g
Magnesium – 184 mg

Let’s have a look at the health benefits of red kidney beans:

Prevents diabetes

Red kidney beans fall in the category of low glycemic index foods and they do not spike the blood glucose levels post meal in diabetics. In other words, they raise the blood glucose levels very slowly. Also, they contain good quality carbohydrates and lean protein which makes them a healthy option. And the cherry on the cake is that they are low in fat too. Also, the two amino acids which regulate insulin levels — arginine and leucine are present abundantly in red kidney beans.

Lowers cholesterol levels

Rajma is a tremendous source of soluble fibre which helps lower cholesterol levels. Soluble fibre forms a gel when it comes in contact with the stomach contents and this binds the cholesterol and prevents its re-absorption back into the system, thus lowering blood cholesterol levels.

Prevents hypertension

Nutritious red kidney beans are also a very good source of potassium and magnesium along with soluble fibre and protein which helps maintain blood pressure within normal range and protects the over-all heart health. Potassium and magnesium dilate the blood vessels and arteries thus assuring smooth blood flow.
Helps lose weight

These fibre-rich beans when consumed, occupy a lot of space in the stomach thus providing a feeling of fullness for a longer period of time and they are low in fat too. This makes it an appropriate pre-workout option as it will provide sustained energy throughout.

Strengthens the immune system

also see my recipe of RAJMA CHAWAL WITH CHANA SPROUTS

 Ingredients for rajma –

  1. Red kidney beans/soaked -3 cups
  2. Chopped onions -1 cup
  3. Chopped tomato -1 cup
  4. Chopped green chilies -2 tbsp
  5. Crushed ginger-garlic paste -2 tbsp
  6. Red chili powder -1 and ½ tbsp
  7. Turmeric powder -1 tsp
  8. Coriander powder -1 tbsp
  9. Oil -3 tbsp
  10. Malai -1/2 cup/(optional)
  11. Salt to taste
  12. Cumin seeds -1 tsp
  13. Bay leaves/tej patta -3-4
  14. Chopped coriander for garnishing

 Method for preparing rajma –

  1.  Boil the soaked rajma with ½ tsp of turmeric powder and salt with 5 cups of water.
  2. Slightly mash them to make a good consistency.
  3. Now heat oil in a pan and temper it with cumin seeds and bay leaf.
  4. Now add chopped green chilies into it and sauté.
  5. Now add the chopped onions and sauté it.
  6. Keep it cooking till becomes translucent.
  7. Now add crushed ginger and garlic.
  8. When it is cooked add the chopped tomato into it.
  9. Now add all the dry powdered spices and mix well.
  10. Cook until the oil comes up.
  11. Now add the mashed rajma along with its water.
  12. Cook it for 5 minutes.
  13. Now add the malai into it and mix.
  14. Switch off the flame, garnish it with chopped coriander and serve hot with plane rice or roti.        

Step by step recipe with pictures –

Boil the soaked rajma with ½ tsp of turmeric powder and salt with 5 cups of water.

  

Slightly mash them to make a good consistency.

Now heat oil in a pan and temper it with cumin seeds and bay leaf.

Now add chopped green chilies into it and sauté.

Now add the chopped onions and sauté it.

Keep it cooking till becomes translucent.

Now add crushed ginger and garlic.

When it is cooked add the chopped tomato into it.

Now add all the dry powdered spices and mix well.

Cook until the oil comes up.

Now add the mashed rajma along with its water.

Cook it for 5 minutes.

Now add the malai into it and mix.

Switch off the flame, garnish it with chopped coriander and serve hot with plane rice or roti.

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        


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Ritu
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