Heart-Healthy Rajma Curry
Discover the wholesome goodness of Heart-Healthy Rajma Curry, a nutritious twist on the classic Indian comfort food. This delicious recipe combines protein-rich red kidney beans, aromatic spices like turmeric and cumin, and vibrant tomato puree to create a flavorful yet healthy dish that's perfect for any meal. Cooked with heart-friendly olive oil and simmered in low-sodium vegetable broth, this curry is crafted to support a balanced diet without compromising on taste. Fresh cilantro and a zesty splash of lemon juice elevate the flavors further, making every bite irresistibly satisfying. Ready in just over an hour and perfect when paired with steamed brown rice or whole-grain roti, this recipe is a must-try for anyone seeking a nutritious, plant-based delight.
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Recipe Information
Ingredients
- 250 grams red kidney beans (rajma)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 units garlic cloves, minced
- 1 tablespoon ginger, minced
- 1 unit green chili, chopped
- 1 teaspoon turmeric powder
- 1.5 teaspoons coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon red chili powder
- 2 large tomatoes, pureed
- 2 cups low sodium vegetable broth
- 1 teaspoon garam masala
- 2 tablespoons fresh cilantro, chopped
- 1 teaspoon salt
- 1 tablespoon lemon juice
Instructions
Rinse the red kidney beans thoroughly under running water and soak them in plenty of water for at least 8 hours or overnight.
After soaking, drain the beans and rinse them again. Add them to a pressure cooker with fresh water and cook them on medium heat for 5-6 whistles or until they're soft. Set aside.
In a large pan, heat olive oil over medium heat. Add the chopped onions and sauté until they turn translucent.
Stir in the minced garlic and ginger, and sauté for another minute until the raw smell disappears.
Add the chopped green chili, turmeric powder, coriander powder, cumin powder, and red chili powder. Stir well and cook for another 2 minutes to ensure the spices are cooked.
Pour in the tomato puree and cook for about 5-7 minutes, stirring occasionally, until the oil starts to separate from the paste.
Add the cooked kidney beans and their cooking liquid to the pan. If more liquid is needed, add the vegetable broth. Stir well to combine all the ingredients.
Add salt. Cover the pan and let the curry simmer on low heat for about 15-20 minutes, allowing the flavors to meld together.
Once the curry has thickened to your desired consistency, stir in the garam masala and freshly chopped cilantro.
Turn off the heat and add lemon juice before serving to enhance the flavor.
Serve hot with steamed brown rice or whole-grain roti for a complete heart-healthy meal.
Nutrition Facts
Calories |
749 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2690 mg | 117% | |
| Total Carbohydrate | 95.1 g | 35% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 13.8 g | ||
| Protein | 29.3 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 215 mg | 17% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 2335 mg | 50% | |
*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.
