Rajma or Red kidney beans is a nutritious vegetarian cuisine, prepared in a thick tomato and onion based gravy with many Indian whole spices, and is usually served with rice & roti. It is a popular dish in Northern India. Though it is a part of native Mexico and Central America, it is a regular diet in India too taken in much gusto. Every time you get the irresistible flavourful aroma of Rajma Chawal with an onion salad decorated with curd , spiced with salt, chilli and jeera as a side dish, it takes you to a different world.
Some Facts about Rajma:
A 100 gram serving of boiled Rajma beans contains about 140 calories, 5.7 grams of protein, 5.9 grams of fat and 18 grams of carbohydrate.
One serving of Rajma gives 232 calories. Out of which carbohydrates comprise 112 calories, proteins account for 38 calories and fat comprises of 82 calories.
One serving of Rajma provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Why Rajma feel so heavy??
It is a storehouse of proteins & vitamins ,rich fibres also has a low glycemic index, which fulfills the satiety levels and keeps you fuller and less ravenous for a longer time.
- If you’ve ever feel your stomach bloated after a meal of rajma-chawa,it is due to the rise gaseous build-up and indigestion.
- It contains a higher ratio of raffinose, a complex sugar which the body finds hard to digest.
- Soaking the beans overnight is a good idea to reduce gas.
- It should always be well cooked before eaten.
Why Rajma should be added in our Daily Diet??
Heart Healthy : The goodness of soluble fibre does the Magic.
Prevents Cancer:Storehouse of proteins and antioxidants.
Sustains weight loss :High Content of soluble fiber and protein
Strengthens Bones: Minerals,calcium and magnesium helps in making bones stronger.
Regulates Blood Pressure,Lowering cholesterol and boosting immunity.
My Way of Dhaba Style Rajma Chawla :
Step 1 : In a pressure cooker,put the overnight soaked Rajma,Cardamom(4-5), 1 bayleaf,1 Cinnamon stick and some salt and wait till 7-8 whistles.
Step 2 : In a pan,add oil,some cumin seeds,1 big onion,some crushed ginger -garlic or ginger garlic paste,saute it till onion becomes golden brown and a big tomato till tomato becomes soft and mushy.After that,off the gas and wait till it cools off.
Step 3: After cooling,put the sauteed mixture in a grinder and puree is formed.
Step 4 : In a pan,add oil,red chilli powder and the puree and saute it till 2-3 mins the red chilli completely absorbs in it,after that add coriander powder(2 teaspns),haldi powder(½ teaspns) and salt and give it stir fry and cover the lid till oil oozes out from the pan.
Step 5 : Put the boiled rajmas into the pan,so that the above masala will have a good coating on the rajma and saute it for 2-3 mins and add some water and cover the lid.
Step 6: Finally,put some garam masala,chopped coriander,some green chilli(optional),salt and water if it is too thick and our Rajma is ready to be served with boiled rice or hot roti.
Some pics are below for your reference :