Heart-Healthy Rajma Chawal
Elevate your comfort food game with this wholesome and flavorful Heart-Healthy Rajma Chawal recipe! A beloved Indian classic reinvented for health-conscious eaters, this dish pairs nutrient-packed dried red kidney beans with fiber-rich brown rice for a satisfying and heart-friendly meal. Seasoned with aromatic spices like cumin, turmeric, and garam masala, the kidney beans simmer in a fragrant tomato-based sauce that's perfectly balanced with fresh ginger, garlic, and a sprinkle of fresh cilantro. Cooked with olive oil and a low-sodium salt option, this recipe prioritizes heart health without sacrificing the rich, authentic flavors you love. Ready in just over an hour, Heart-Healthy Rajma Chawal makes a nourishing, gluten-free, one-bowl dinner that's perfect for the whole family.
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Recipe Information
Ingredients
- 1 cup Dried red kidney beans
- 1 cup Brown rice
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 3 medium Tomatoes, pureed
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 2 tablespoons Fresh cilantro, chopped
- 0.5 teaspoon Salt or salt substitute
- 4 cups Water
Instructions
Rinse the dried kidney beans thoroughly and soak them in 2 cups of water overnight or for at least 8 hours.
Drain the soaked beans and rinse them again. Add them to a pressure cooker with 2 cups of water and cook for about 20-25 minutes at pressure, or until the beans are tender. If using a saucepan, simmer for 45-60 minutes until soft.
While the beans are cooking, rinse the brown rice under cold water. Cook the rice in 2 cups of water using a rice cooker or on the stovetop, according to package instructions, until tender.
In a large pan, heat olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.
Add the chopped onion to the pan and sauté until golden brown, about 5-7 minutes.
Add the minced garlic and grated ginger to the onions and sauté for another 1-2 minutes.
Stir in the pureed tomatoes, turmeric powder, coriander powder, red chili powder, and salt. Cook the mixture until the oil separates from the tomatoes, about 5-6 minutes.
Add the cooked kidney beans to the pan, along with some of their cooking water, and fold the beans into the tomato mixture. Let it simmer for about 10 minutes, adjusting the consistency with more water if needed.
Stir in the garam masala and cook for an additional 2 minutes.
Garnish the rajma with chopped cilantro before serving.
Serve the rajma hot, over a bed of steamed brown rice.
Nutrition Facts
Calories |
1272 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1230 mg | 53% | |
| Total Carbohydrate | 193.8 g | 70% | |
| Dietary Fiber | 39.8 g | 142% | |
| Total Sugars | 14.9 g | ||
| Protein | 57.4 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 484 mg | 37% | |
| Iron | 23.9 mg | 133% | |
| Potassium | 3703 mg | 79% | |
*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.
