Heart-Healthy Rajma Masala
Savor the wholesome flavors of Heart-Healthy Rajma Masala, a nutritious twist on a classic Indian comfort dish. This recipe substitutes traditional cooking oils with heart-friendly olive oil and uses fiber-rich dried kidney beans (rajma) for a filling and protein-packed meal. Aromatic spices like cumin, coriander, and garam masala blend beautifully with pureed tomatoes, garlic, and ginger to create a fragrant, robust curry that's ideal for pairing with brown rice or whole-grain bread. With its overnight soak and simmering process, the kidney beans turn delightfully tender, absorbing the rich and spiced gravy. Garnished with fresh cilantro and a splash of lemon juice, this vibrant dish is perfect for anyone looking to enjoy a balanced, heart-healthy meal without compromising on flavor. Whether it's a family dinner or a meal prep favorite, this easy-to-make rajma masala recipe is bound to be a hit in your kitchen!
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Recipe Information
Ingredients
- 1 cup Dried kidney beans (rajma)
- 3 cups Water
- 1 Bay leaf
- 2 tablespoons Olive oil
- 1 large Onion, finely chopped
- 1 inch piece Ginger, minced
- 3 cloves Garlic, minced
- 1 Green chili, slit
- 2 large Tomatoes, pureed
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Salt
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the dried kidney beans thoroughly under running water. Soak them overnight in 3 cups of water or for at least 8 hours.
Drain and rinse the soaked beans. Transfer them to a pressure cooker, add 3 cups of fresh water and a bay leaf.
Pressure cook the beans on medium heat for 15-20 minutes or until they are soft and cooked through. Once done, remove the bay leaf and set the cooked beans aside.
Heat olive oil in a large pan over medium heat. Add the chopped onion and sauté until they turn golden brown.
Add the minced ginger, garlic, and slit green chili. Sauté for another 2-3 minutes until the raw smell disappears.
Add the pureed tomatoes and cook until the oil starts to separate from the masala, which should take about 5-7 minutes.
Add coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Mix well and cook for another 2 minutes.
Add the cooked kidney beans along with the cooking water to the pan. Stir well to combine with the masala.
Bring the curry to a boil, then lower the heat and let it simmer for 15-20 minutes until the flavors meld and the gravy thickens.
Stir in the garam masala and cook for another 2 minutes.
Garnish with fresh cilantro and lemon juice before serving.
Serve the Heart-Healthy Rajma Masala hot with brown rice or whole-grain bread for a complete meal.
Nutrition Facts
Calories |
296 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 290 mg | 13% | |
| Total Carbohydrate | 46.0 g | 17% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 8.3 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 132 mg | 10% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1256 mg | 27% | |
*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.
