Heart-Healthy Rajma Sabzi
Savor the wholesome goodness of our Heart-Healthy Rajma Sabzi, a flavorful Indian-style curry that's as nutritious as it is delicious! Made with protein-packed red kidney beans, antioxidant-rich tomatoes, and heart-friendly olive oil, this recipe is thoughtfully crafted to promote a healthy lifestyle without compromising on taste. Aromatic spices like cumin, turmeric, garam masala, and coriander lend an irresistible depth of flavor, while fresh cilantro adds a burst of freshness. Perfectly simmered to velvety perfection, this plant-based delight is ideal when paired with whole wheat chapatis or brown rice for a balanced, cholesterol-friendly meal. Whether you're embracing clean eating or just craving a comforting bowl of curry, this rajma sabzi is sure to become a family favorite!
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Recipe Information
Ingredients
- 200 grams Red kidney beans (rajma), dried
- 1 tablespoon Olive oil
- 1 piece Onion, medium, finely chopped
- 3 pieces Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 2 pieces Tomato, large, chopped
- 1 piece Green chili, finely chopped (optional)
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Ground coriander
- 1 teaspoon Garam masala
- 0.5 teaspoon Salt
- 3 tablespoons Fresh cilantro, chopped
- 0.5 liter Water
Instructions
Rinse 200 grams of red kidney beans thoroughly and soak them in sufficient water overnight or for at least 8-10 hours.
Drain and rinse the soaked kidney beans. Add them to a pressure cooker with 0.5 liter of water. Close the lid and cook for about 20-25 minutes on medium heat or until the beans are soft. Alternatively, cook them in a regular pot until tender, which may take longer.
In a large saucepan, heat 1 tablespoon of olive oil over medium heat. Add 1 teaspoon of cumin seeds and let them splutter for a few seconds.
Add 1 finely chopped medium onion to the pan and sauté until they turn translucent.
Add 3 minced garlic cloves and 1 tablespoon of grated ginger. Sauté for another minute until fragrant.
Add 2 chopped large tomatoes and 1 finely chopped green chili (if using) to the pan. Cook until the tomatoes become soft and oil starts to separate.
Add 0.5 teaspoon of ground turmeric and 1 teaspoon of ground coriander. Stir thoroughly and cook the spices for 2 minutes.
Add the cooked kidney beans to the tomato-onion mixture. Mix well and season with 0.5 teaspoon of salt. You can add more or less salt according to your taste, keeping it heart-healthy.
Simmer the sabzi on low heat for about 15-20 minutes, allowing the flavors to integrate. If the mixture is too thick, add a little water for your preferred consistency.
Finish with 1 teaspoon of garam masala and mix well.
Garnish the sabzi with 3 tablespoons of chopped fresh cilantro before serving.
Serve hot with whole grain brown rice or whole wheat chapatis to complement this heart-healthy dish.
Nutrition Facts
Calories |
956 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1278 mg | 56% | |
| Total Carbohydrate | 154.6 g | 56% | |
| Dietary Fiber | 59.4 g | 212% | |
| Total Sugars | 19.6 g | ||
| Protein | 54.6 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 451 mg | 35% | |
| Iron | 19.8 mg | 110% | |
| Potassium | 4057 mg | 86% | |
*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.
