Good nutritional profile
Punjabi curry of red kidney beans in a spiced onion-tomato gravy.
Rajma is a North Indian curry of red kidney beans simmered in a gravy of onion, tomato, ginger, garlic and spices, usually eaten with steamed rice as rajma chawal. A 250 g bowl has about 265 kcal, 12 g protein, 9 g fiber and 8 g fat, mostly from the cooking oil, plus about 880 mg sodium. With 160 g of cooked rice the meal comes to roughly 470 kcal.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.8g | 8.6% |
| Fat | 3.4g | 4.9% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 6.05g | Estimate |
| Fiber | 3.7g | 14.8% |
| Water | 75g | 3.0% |
| Calories | 106 | 4.7% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.52 | g | 2.6% |
| Monounsaturated | 0.78 | g | 3.1% |
| Polyunsaturated | 1.87 | g | 14.4% |
| Omega-3 | 0.561 | g | Estimate |
| Omega-6 | 1.309 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.11 | mg |
| Vitamin E | 0.43 | mg |
| Selenium | 0.98 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 12 | mcg | 1.3% |
| vitamin B1 | 0.101 | mg | 8.4% |
| vitamin B2 | 0.047 | mg | 3.6% |
| vitamin B3 | 0.511 | mg | 3.2% |
| vitamin B6 | 0.103 | mg | 6.1% |
| vitamin B9 | 56.2 | mcg | 14.1% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 4.11 | mg | 4.6% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.435 | mg | 2.9% |
| vitamin K | 8.22 | mcg | 6.9% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 30.8 | mg | 3.1% |
| iron | 1.66 | mg | 9.2% |
| magnesium | 33.5 | mg | 8.4% |
| phosphorus | 91.5 | mg | 13.1% |
| potassium | 357 | mg | 13.7% |
| sodium | 350 | mg | 15.2% |
| zinc | 0.645 | mg | 5.9% |
| copper | 0.168 | mg | 18.7% |
| manganese | 0.33 | mg | 14.3% |
| selenium | 0.979 | mcg | 1.8% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 126 | mg | 18.0% | 123% |
| Isoleucine | 199 | mg | 14.2% | 104% |
| Leucine | 357 | mg | 13.1% | 91% |
| Lysine | 311 | mg | 14.8% | 101% |
| Methionine limiting | 118 | mg | 11.2% | 80% |
| Phenylalanine | 372 | mg | 21.3% | 142% |
| Threonine | 192 | mg | 18.3% | 120% |
| Tryptophan | 56 | mg | 20.0% | 133% |
| Valine | 237 | mg | 13.0% | 93% |
Values per 100 g
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Rinse the beans and soak them in plenty of water for 8-10 hours, then drain and discard the soaking water.
Pressure-cook the beans with the 700 ml water and 1 tsp of the salt for about 25 minutes (6-7 whistles) until completely soft, or simmer them covered for about 1.5 hours. Keep the cooking liquid.
Heat the oil in a heavy pan, add the cumin seeds and bay leaf and let them sizzle, then add the onions and cook for 10-12 minutes until golden brown.
Add the ginger, garlic and green chili and cook for 1 minute, then add the ground spices and tomato puree and cook for 8-10 minutes until the masala thickens and the oil separates.
Add the beans with their cooking liquid and the remaining salt, bring to a boil and simmer uncovered for 20 minutes, mashing a few beans against the side of the pan to thicken the gravy.
Stir in the garam masala, simmer for 2 minutes more and finish with the cilantro. Serve with steamed rice or roti.