High Protein Rajma Chawal
Elevate your classic comfort food with this High Protein Rajma Chawal recipe, a nutritious twist combining hearty kidney beans and fluffy quinoa instead of rice. Packed with plant-based protein and rich Indian spices like cumin, garam masala, and turmeric, this dish is both healthy and deeply satisfying. The slow-cooked kidney beans bring a creamy texture, while quinoa adds a nutty flavor and a boost of essential nutrients. Ready in just over an hour, this wholesome meal is perfect for lunch or dinner and pairs beautifully with a cooling yogurt side or crunchy salad. Whether you’re looking to fuel your day or indulge in a vibrant Indian staple, this protein-packed rajma chawal is a wholesome treat for your taste buds.
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Recipe Information
Ingredients
- 1 cup Dried Kidney Beans (Rajma)
- 1 cup Quinoa
- 6 cups Water
- 1 large Onion
- 2 medium Tomato
- 1 inch piece Ginger
- 4 Garlic cloves
- 2 Green Chilies
- 2 tablespoons Olive Oil
- 1 teaspoon Cumin Seeds
- 0.5 teaspoon Turmeric Powder
- 0.5 teaspoon Red Chili Powder
- 1 teaspoon Coriander Powder
- 1 teaspoon Garam Masala
- 1.5 teaspoons Salt
- 2 tablespoons Fresh Coriander Leaves
Instructions
Rinse 1 cup of dried kidney beans under cold water and soak them in 3 cups of water overnight or for 8 hours.
Rinse 1 cup of quinoa thoroughly under cold water to remove its natural coating, which can make it taste soapy or bitter.
Chop one large onion and dice two medium tomatoes. Peel and grate or finely chop a 1-inch piece of ginger and four garlic cloves. Slice two green chilies into small pieces.
Drain and rinse the soaked kidney beans. In a pressure cooker, add the kidney beans and 3 cups of water. Cook on medium heat for 20-25 minutes or until the beans are soft.
While the beans are cooking, in a saucepan, add 1 cup of quinoa and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the water is absorbed and quinoa is fluffy.
In a heavy-bottomed pan, heat 2 tablespoons of olive oil over medium heat. Add 1 teaspoon of cumin seeds and sauté until they start to crackle.
Add the chopped onions to the pan and sauté until they become golden brown.
Add the ginger, garlic, and sliced green chilies. Sauté for 2-3 minutes until fragrant.
Add the diced tomatoes, 0.5 teaspoon of turmeric powder, 0.5 teaspoon of red chili powder, 1 teaspoon of coriander powder, and 1 teaspoon of salt. Cook until the tomatoes become soft and the oil starts to separate from the spices.
Add the cooked kidney beans along with their water to the pan. Stir well and let it simmer on a low flame for 20 minutes, allowing the flavors to meld.
Add 1 teaspoon of garam masala and adjust salt to taste. Let it simmer for another 5 minutes.
Gently stir in the cooked quinoa.
Garnish with 2 tablespoons of chopped fresh coriander leaves before serving.
Serve hot with a side of yogurt or salad.
Nutrition Facts
Calories |
334 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 769 mg | 33% | |
| Total Carbohydrate | 51.5 g | 19% | |
| Dietary Fiber | 17.0 g | 61% | |
| Total Sugars | 6.7 g | ||
| Protein | 15.7 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 161 mg | 12% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1143 mg | 24% | |
*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.
