Low Fat Rajma Chawal
Indulge in a healthier twist on a classic Indian comfort food with this Low Fat Rajma Chawal recipe! This wholesome dish combines protein-packed red kidney beans simmered in a flavorful, aromatic tomato-onion gravy infused with spices like cumin, coriander, and garam masala. Paired with nutrient-rich brown rice, it offers a heartwarming and satisfying meal without compromising your calorie intake. The recipe swaps traditional heavy cream for low-fat yogurt, keeping the dish light while ensuring the richness of flavors remains intact. Perfect for busy weeknights or weekend cravings, this guilt-free version of rajma chawal is easy to prepare, packed with fiber and plant-based protein, and brimming with authentic Indian spices. Garnished with fresh coriander, it’s a deliciously healthy way to enjoy your favorite comfort food!
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Recipe Information
Ingredients
- 1 cup Red kidney beans (rajma)
- 4 cups Water
- 1 cup Brown rice
- 1 large Onion, finely chopped
- 2 large Tomato, pureed
- 1 tablespoon Ginger-garlic paste
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Red chili powder
- 0.5 teaspoon Garam masala powder
- 1 teaspoon Salt
- 2 tablespoons Low-fat yogurt
- 2 tablespoons Fresh coriander leaves, chopped
- 1 tablespoon Olive oil
Instructions
Rinse the red kidney beans thoroughly under cold running water and soak them in water overnight or for at least 8 hours.
Drain and rinse the soaked kidney beans, then add them to a pressure cooker along with 3 cups of water and a little salt. Cook for about 15-20 minutes or until the beans are soft. Set aside.
In a separate pot, rinse the brown rice under cold water until the water runs clear. Combine it with 2 cups of water and a pinch of salt. Bring to a boil, cover, and reduce to a simmer. Cook for about 40-45 minutes until the rice is tender and all the water is absorbed.
While the rice is cooking, heat 1 tablespoon of olive oil in a large pan over medium heat. Add the cumin seeds and let them sizzle for a few seconds until aromatic.
Add the chopped onion and sauté until golden brown.
Mix in the ginger-garlic paste and sauté for a minute until its raw smell fades.
Add the pureed tomatoes and cook for about 5-7 minutes until the oil starts separating from the mixture.
Stir in turmeric, coriander powder, red chili powder, and salt. Cook for another 2 minutes.
Add the cooked kidney beans along with their cooking water. Mix well and let it simmer for 15-20 minutes, allowing the flavors to meld.
Stir in the low-fat yogurt and garam masala powder. Let it simmer for another 5 minutes to combine the flavors well.
Turn off the heat and garnish with chopped fresh coriander leaves.
Serve the hearty rajma with the cooked brown rice. Enjoy your healthy low-fat Rajma Chawal!
Nutrition Facts
Calories |
775 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 25% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 2477 mg | 108% | |
| Total Carbohydrate | 127.0 g | 46% | |
| Dietary Fiber | 23.6 g | 84% | |
| Total Sugars | 15.2 g | ||
| Protein | 29.7 g | 59% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 310 mg | 24% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 1870 mg | 40% | |
*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.
