How healthy are kidney-beans/rajma for you? Very!! Kidney-beans are an excellent source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, the high fiber content in kidney-beans prevent blood sugar levels from rising too rapidly after a meal, making these beans a specially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Also, check a chart of the fiber content in foods and you’ll see legumes leading the pack. Kidney beans, like other beans, are rich in soluble and insoluble fiber. A cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber. They also lower your risk of heart-attack and are rich in Iron. The protein content in Rajma is very high, and hence pretty beneficial to you as well! Wow, now isn’t that just great? Having laid out all these facts before you, I’d say, try and include Rajma and other legumes in your diet as often as you can, for healthier meals.
- Rajma/Kidney-beans – 2 cups (soaked overnight or for 6-8 hours) Note: I used Kashmiri Rajma
- Onions – 4 nos (medium-sized; cubed into bite-sized pieces)
- Tomatoes – 4-5 nos (medium-sized; cubed into bite-sized pieces)
- Ginger – 1″ long piece, finely chopped
- Garlic – 5-6 pods, finely chopped
- Jeera/Cumin Seeds – 1 tsp
- Turmeric powder – 1/4 tsp
- Red Chilli powder – 1 tsp
- Garam Masala – 1 tsp
- Jeera powder – 1/2 tsp
- Dhaniya powder, Methi powder(optional), Amchur powder (optional) – 1/4 tsp each
- Salt – to taste
- Curd – 3 tbsps (to lend a tangy twist to your gravy)
- Thick Fresh cream/Malai (optional) – 3 tbsps (to lend a creamy texture to your gravy, and also if you are feeling indulgent)
- Kasuri Methi (optional) – 2 tbsps, crushed between your palms (instant taste-enhancer than lends a lovely fragrance to your gravy)
- Oil – 2 + 1 tbsps
- Pressure cook the kidney-beans twice, first time without salt, and second time with adequate salt. Set aside.
- In a wok, heat 2 tbsps of oil. Add the onions and turmeric powder. Sauté the cubed onions on a low medium flame, till they are cooked tender (take care not to burn them on the edges). Allow the sautéed onions to cool.
- Grind the cooled sautéed onions, cubed tomatoes, ginger and garlic to a smooth paste.
- In the same wok you used earlier, heat 1 tbsp oil, add jeera seeds and allow to splutter.
- Add the tomato-onion-ginger-garlic paste. Cook on a medium flame for 5 minutes till the raw aroma reduces a little. Add some warm water if required, to adjust consistency of gravy.
- Add the red chilli powder, garam masala powder, jeera powder, dhaniya powder, methi powder(if using), amchur powder (if using) and salt. Stir well and allow to cook on a low-medium flame for atleast 15 minutes, or till the raw aroma is fully gone, and the spices have been soaked up by the gravy.
- Add the rajma to the gravy. Stir well and allow the rajma to soak up the spices.
- Once the gravy is near done (you’ll know when the colour and consitency have changed), simmer the flame and add curd, thick fresh cream, crushed kasuri methi, and allow the gravy to season and thicken. Adjust salt if required.
- Allow to cook on a low flame for about 10 minutes.
- Once done, remove from flame and garnish with coriander/cilantro (and more fresh cream if you aren’t particularly worried about adding on those calories).
- Serve hot with rotis/plain rice/rice specialties like Pulao, Jeera Rice, Ghee rice etc.