Mediterranean Diet Rajma Chawal
Experience a delightful fusion of flavors with this Mediterranean Diet Rajma Chawal, a wholesome twist on the traditional Indian comfort food. This recipe combines protein-packed kidney beans simmered in a fragrant blend of cumin, coriander, and smoked paprika with the hearty goodness of nutty brown rice, all topped with fresh coriander and a zesty squeeze of lemon. Cooked in heart-healthy olive oil and paired with vibrant red bell peppers and tangy tomatoes, this dish brings together the best of Mediterranean and Indian cuisines. Perfect for a satisfying weeknight dinner, this nutritious, plant-based meal is packed with fiber, antioxidants, and bold flavors, making it a standout option for anyone following the Mediterranean diet. Enjoy it as a standalone dish or with your favorite side of sautéed greens for a complete, balanced feast!
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Recipe Information
Ingredients
- 1 cup Dried kidney beans
- 1 cup Brown rice
- 2 tablespoons Olive oil
- 1 large Onion
- 4 Garlic cloves
- 3 medium Tomatoes
- 1 tablespoon Tomato paste
- 1 medium Red bell pepper
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Smoked paprika
- 1 Bay leaf
- 2 cups Vegetable broth
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Chopped fresh coriander (cilantro)
- 1 Lemon
Instructions
Rinse the dried kidney beans thoroughly under cold water. Soak them in plenty of water for at least 6-8 hours or overnight.
Drain and rinse the soaked kidney beans. Place them in a pot, cover with water, and bring to a boil. Lower the heat, cover partially, and simmer for about 45-50 minutes or until tender. Drain and set aside.
While the beans are cooking, rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil, add the rice, cover, and simmer on low heat for 35-40 minutes until the rice is cooked and water is absorbed. Fluff with a fork and set aside.
In a large skillet, heat olive oil over medium heat. Dice the onion and mince the garlic, then add to the skillet and sauté until the onion becomes translucent.
Dice the tomatoes and red bell pepper. Add them to the skillet along with the tomato paste and cook until the vegetables are softened, about 5-7 minutes.
Stir in the ground cumin, ground coriander, smoked paprika, and bay leaf, and cook for an additional 2 minutes until the spices are fragrant.
Add the drained kidney beans and vegetable broth to the skillet. Season with salt and black pepper. Bring the mixture to a boil, then lower the heat and simmer for 20-25 minutes, stirring occasionally, until the sauce thickens.
Remove the bay leaf and adjust seasoning if necessary. Before serving, stir in the chopped fresh coriander.
Cut the lemon into wedges. Serve the Mediterranean Rajma hot with brown rice, garnished with coriander and a squeeze of lemon juice for a zesty finish.
Nutrition Facts
Calories |
1605 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.6 g | 51% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3593 mg | 156% | |
| Total Carbohydrate | 256.8 g | 93% | |
| Dietary Fiber | 75.7 g | 270% | |
| Total Sugars | 39.6 g | ||
| Protein | 72.2 g | 144% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 593 mg | 46% | |
| Iron | 26.7 mg | 148% | |
| Potassium | 5726 mg | 122% | |
*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.
