Though Rajma is a very popular dish in North Indian cuisine, it is native to Central Mexico and Guatemala. The Spaniards and the Portuguese carried rajma or kidney beans to Europe. In ancient days, sailors used these dry seeds as the most valuable source of protein. Thus, rajma was brought to Africa and Asia. Rajma is called kidney bean mainly because of its shape and also because that Native Americans used the bean to treat a variety of kidney and bladder complaints. Let’s check out 5 healthy, nutritious, and easy-made rajma, or kidney bean recipes.
Food value of the Rajma, or Kidney Bean
Rajma, kidney beans are amazingly nutritious and healthy. Kidney beans mainly consist of carbs and fiber. They are also enriched with protein. From 100 grams of cooked beans, you will get 127 calories, 67% water, 8.7g of protein, 22.8g of carbs, 0.3g of sugar, 6.4g of fiber, 0.5g of fat, and 30.17g of omega.
Health Benefits of Kidney Bean or Rajma
-Kidney beans help to regulate Blood Sugar. Rajma helps to stabilize blood glucose levels as it is an excellent source of soluble fiber.
-Maintain heart health
-Prevents Cancer.
-Assists to lose weight
-Helps to strengthen bones.
- The paste of kidney beans is used as ointments for rheumatism, sciatica, eczema, and common skin infections.
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5 Nutritious Recipes of Rajma or Kidney Bean
Rajma Curry Recipe
Ingredients
1 tbsp vegetable oil, 1 onion (finely chopped), 2 garlic cloves (finely chopped), 1 piece ginger (thumb-sized) peeled and finely chopped, 1 small pack coriander, 1 tsp ground cumin, 1 tsp ground paprika, 2 tsp garam masala, 400g can chopped tomatoes, 400g can kidney beans (in water, cooked), and basmati rice (to serve).
Homemade Rajma Curry Recipe
Rajma or Kidney Bean Curry (Representational Image: FreePik)
Methods
First, heat oil in a pan and fry the onion with a pinch of salt as long as it softens and just starts to color. Then add the garlic, ginger, and coriander leaves and cook for 2 mins. Now add the spices and cook for 1 min until everything should smell aromatic.
Then add water, chopped tomatoes, and kidney beans in water and let the mixture boil. Low the heat and cook for 15 mins or at the point when the curry is nice and thick. Add salt if required and garnish with the coriander leaves. Serve with basmati rice.
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Rajma with Pasta Recipe
Ingredients
1 large onion (chopped), 2 sticks celery (thinly sliced), 340g beef (minced), 2 tsp chili powder, 410g can chopped tomatoes, 1 tbsp tomato purée, 400g can kidney bean in water (drained and rinsed), 300ml beef stock, 300g wholewheat penne
For the topping
568g tub yogurt, 2 eggs, beaten, 50g cheese (coarsely grated), 1 small garlic clove
Methods
First, heat oil and add the onion, celery, pepper, and a little salt, then cook to make them soft. Then remove the vegetables from the pan and then add the minced beef. Use a form for tossing. Add oil if the mixture begins to stick too much. When the minced becomes browned, add the cooked veg, chili powder, tomatoes, tomato purée, beans, and stock. Let the mixture boil and cook on low heat for 15 mins.
Meanwhile, prepare the oven to 200C/fan or 180C/gas 6. You can cook the pasta with the instructions on the pack. After cooking, strain the pasta. Now add the yogurt, eggs, cheese, and garlic and season together. Finally put on the top of the pasta and bake for 20-25 mins. Your rajma pasta is ready to enjoy.
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Rajma with Tomato Soup Recipe
Ingredients
Kidney Beans 1 cup (boiled), vegetable stock 1 tablespoon, garlic crushed 3 cloves, cinnamon 1-inch stick, bay leaf, onion 1 (finely chopped), red chili chopped 1, spinach chopped, tomato finely chopped 1, capsicum finely chopped 1, vegetable stock 2 cups, cinnamon powder a pinch, salt (as required), and coriander leaves 2 tablespoons (chopped).
Rajma Tomato Soup recipe
Rajma or Kidney Beans Tomato Soup (Representational Image: FreePik)
Methods
First, heat oil in a pan, add garlic, cinnamon stick, bay leaf, and onions. Fry for 3-4 minutes. Then add red chilies, and chopped spinach and cook for two minutes. Then add tomatoes and capsicum. After 2 minutes add kidney beans and vegetable stock.
Boil the mixture and minimize the heat after boiling. Cook for 15 minutes. Blend half of the mixture after becoming cool and mixing both the mixtures together and boiling again. Add cinnamon powder, salt, and coriander leaves, mix well and serve hot.
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Rajma Salad Recipe
Ingredients
½ cup rajma, 1 onion, ½ capsicum, ½ teaspoon red chili, 2 tablespoon coriander leaves (finely chopped), and 1 teaspoon lemon juice.
Rajma Kidney Bean Salad
Kidney Bean Salad (Representational Image: FreePik)
Methods
First, dive rajma into deep water for the whole night. In the morning drain the rajma. Then cook the rajma in the pressure cooker with enough water and make sure the pressure cooker gives at least 3 whistles.
When the first whistle is done, low the heat to medium flame. Make it cook and drain water. Place the cooked rajma into a bowl and add chopped onion, tomato, capsicum, chili, and coriander leaves. Combine everything and add lemon juice and mix well.
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Rajma Wrap Recipe
Ingredients
For the wrap
2 large roti, 2 tablespoons carrot cucumber sandwich spread, 1 onion (thinly sliced), 1/4 cup mint leaves
For the rajma filling
1/2 cup rajma (soaked for 8 hours), 4 cloves garlic (finely chopped), 1 teaspoon mayonnaise, one tablespoon pizza and pasta sauce, 1 teaspoon oil, salt (as required), 1/2 red bell pepper ( thinly sliced)
Methods
First, heat oil in a pan or kadai and add garlic. Fry for a few seconds. Then add the soaked rajma, sauce, mayonnaise, and salt and mix well. Cook for 5-6 minutes on high heat and when it becomes a thick mixture, turn off the heat and remove it from the pan.
Take another pan, add some oil, and the chopped red bell peppers and cook as long as it has softened. Now assemble the wrap by putting carrot cucumber sandwich spread, 2 tablespoons of the rajma filling the roasted bell pepper, sliced onions, and mint leaves at the center of the roti, and rolling up gently. Your rajma wrap is ready to serve.
Source: United News Of Bangladesh