Mediterranean Diet Boiled Rajma
Elevate your healthy eating with this Mediterranean Diet Boiled Rajma recipe, a flavorful fusion of aromatic spices and tender red kidney beans. This dish combines heart-healthy ingredients like extra virgin olive oil, garlic, and crushed tomatoes with Mediterranean staples such as oregano, thyme, and a splash of lemon zest for a zesty finish. Slow-simmered for perfect texture, the beans absorb a vibrant tomato-herb sauce that’s complemented by a garnish of fresh parsley. Whether enjoyed as a vegetarian main or paired with grilled vegetables or proteins, this high-fiber, nutrient-packed recipe is both wholesome and delicious. Ready in about an hour, it's a simple yet satisfying way to incorporate Mediterranean flavors into your meals!
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Recipe Information
Ingredients
- 1 cup dried red kidney beans (rajma)
- 2 tablespoons extra virgin olive oil
- 1 medium-sized onion, chopped
- 3 garlic cloves, minced
- 1 cup canned tomatoes, crushed
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 bay leaf
- 0.5 teaspoon red pepper flakes
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 4 cups water
- 1 teaspoon lemon zest
Instructions
1. Rinse the dried red kidney beans thoroughly under cold water. Soak them overnight in enough water to cover the beans by at least 3 inches.
2. Drain and rinse the soaked beans. Place them in a large pot, cover with 4 cups of water, and bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pot, and cook for about 45 minutes or until the beans are tender, but not mushy.
3. In a separate large skillet, heat the extra virgin olive oil over medium heat. Sauté the chopped onion and minced garlic until the onion is translucent and the garlic is fragrant, about 5 minutes.
4. Add the crushed tomatoes, dried oregano, dried thyme, bay leaf, red pepper flakes, salt, and black pepper to the skillet. Stir well to combine and let it simmer for 10 minutes, allowing the flavors to meld together.
5. Once the beans are cooked, drain any excess water and add the beans to the tomato and herb mixture in the skillet. Stir gently to coat the beans with the sauce.
6. Allow the mixture to simmer together for an additional 5 minutes, stirring occasionally.
7. Remove the bay leaf before serving and garnish the dish with freshly chopped parsley and lemon zest for an added burst of freshness.
8. Serve warm as a main dish or as a side to complement your choice of grilled vegetables or proteins.
Nutrition Facts
Calories |
1041 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.7 g | 39% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3048 mg | 133% | |
| Total Carbohydrate | 151.5 g | 55% | |
| Dietary Fiber | 58.3 g | 208% | |
| Total Sugars | 18.4 g | ||
| Protein | 52.6 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 469 mg | 36% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 3547 mg | 75% | |
*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.
