Rajma

Good nutritional profile

Punjabi curry of red kidney beans in a spiced onion-tomato gravy.

Rajma — photo 1

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.

Macronutrients Distribution

Protein: 4.8g (20.7%)
Fat: 3.4g (14.7%)
Carbs: 15g (64.7%)
Fiber: 3.7g

Basic Nutritional Info

NutrientValueDV
Protein4.8g8.6%
Fat3.4g4.9%
Carbs15g5.0%
Simple Sugars5.25gEstimate
Complex Carbs6.05gEstimate
Fiber3.7g14.8%
Water75g3.0%
Calories1064.7%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
30

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.52g2.6%
Monounsaturated0.78g3.1%
Polyunsaturated1.87g14.4%
Omega-30.561gEstimate
Omega-61.309gEstimate
Trans0.02g1.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C4.11mg
Vitamin E0.43mg
Selenium0.98mcg

Vitamins

VitaminAmountUnitDV
vitamin A12mcg1.3%
vitamin B10.101mg8.4%
vitamin B20.047mg3.6%
vitamin B30.511mg3.2%
vitamin B60.103mg6.1%
vitamin B956.2mcg14.1%
vitamin B120mcg0.0%
vitamin C4.11mg4.6%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.435mg2.9%
vitamin K8.22mcg6.9%

Minerals

MineralAmountUnitDV
calcium30.8mg3.1%
iron1.66mg9.2%
magnesium33.5mg8.4%
phosphorus91.5mg13.1%
potassium357mg13.7%
sodium350mg15.2%
zinc0.645mg5.9%
copper0.168mg18.7%
manganese0.33mg14.3%
selenium0.979mcg1.8%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 126mg18.0%123%
Isoleucine 199mg14.2%104%
Leucine 357mg13.1%91%
Lysine 311mg14.8%101%
Methionine limiting118mg11.2%80%
Phenylalanine 372mg21.3%142%
Threonine 192mg18.3%120%
Tryptophan 56mg20.0%133%
Valine 237mg13.0%93%

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Main Difficulty: Easy Servings: 5 Total: 85 min

Ingredients

  • Dried red kidney beans 250 g
  • Water 700 ml
  • Vegetable oil 3 tbsp
  • Cumin seeds 1 tsp
  • Bay leaf 1
  • Onions, finely chopped 2 medium (250 g)
  • Fresh ginger and garlic, grated 15 g ginger, 4 cloves garlic
  • Green chili, slit 1
  • Tomatoes, pureed 3 medium (300 g)
  • Ground coriander, Kashmiri chili powder and turmeric 2 tsp, 1 tsp, 1/2 tsp
  • Garam masala 1 tsp
  • Salt 2 tsp
  • Fresh cilantro, chopped 2 tbsp
Prep
15 min
Cook
70 min

Instructions

  1. 1

    Rinse the beans and soak them in plenty of water for 8-10 hours, then drain and discard the soaking water.

  2. 2

    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.

  3. 3

    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.

  4. 4

    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.

  5. 5

    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.

  6. 6

    Stir in the garam masala, simmer for 2 minutes more and finish with the cilantro. Serve with steamed rice or roti.