Heart-Healthy Boiled Rajma
Delight your taste buds and boost your heart health with this wholesome 'Heart-Healthy Boiled Rajma' recipe! Packed with protein-rich kidney beans, vibrant turmeric, and a medley of aromatic spices like cumin and bay leaf, this dish prioritizes flavor and nutrition. Simmered to tender perfection and paired with a fresh tomato sauté, this low-fat, fiber-rich recipe is a nutritious choice that’s ideal for maintaining heart health. Finished with a sprinkle of cilantro for a burst of freshness, and best served alongside brown rice or whole wheat bread, this meal is the perfect balance of comforting and nourishing. Ready in just over an hour, it’s a simple, oil-light dish that’s easy to prepare and brimming with healthful ingredients.
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Recipe Information
Ingredients
- 250 grams Dried kidney beans (rajma)
- 1 liter Water
- 1 teaspoon Salt
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Black pepper powder
- 3 cloves Garlic cloves
- 1 leaf Bay leaf
- 0.5 teaspoon Cumin seeds
- 1 medium Tomato, finely chopped
- 2 tablespoons Cilantro, chopped
- 1 tablespoon Olive oil
Instructions
Rinse the dried kidney beans under cold running water to remove any dirt or debris.
Place the kidney beans in a large bowl and cover them with water. Soak them for at least 8 hours or overnight.
Drain the soaked beans and rinse them again. Transfer them to a large pot.
Add 1 liter of water, salt, turmeric powder, black pepper powder, garlic cloves (lightly crushed), bay leaf, and cumin seeds to the pot.
Bring the mixture to a boil over medium-high heat, then reduce the heat to low and cover the pot.
Simmer the beans for about 45-60 minutes or until they are tender. Stir occasionally and check the water level, adding more if necessary to keep the beans submerged.
Once the beans are cooked, heat olive oil in a small pan over medium heat.
Add the chopped tomato to the pan and cook until it softens, around 5 minutes.
Add the cooked tomato to the pot of beans, stir well, and simmer for another 5 minutes to allow flavors to meld.
Remove the pot from heat, discard the bay leaf, and adjust seasoning with additional salt and pepper to taste.
Garnish the boiled rajma with chopped cilantro before serving.
Serve hot with brown rice or whole wheat bread for a heart-healthy meal.
Nutrition Facts
Calories |
1010 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2463 mg | 107% | |
| Total Carbohydrate | 160.9 g | 59% | |
| Dietary Fiber | 65.5 g | 234% | |
| Total Sugars | 8.8 g | ||
| Protein | 62.3 g | 125% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 469 mg | 36% | |
| Iron | 23.0 mg | 128% | |
| Potassium | 3919 mg | 83% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
