<h2 class=”mxw-751″> ABOUT </h2>
Rajma Chitra is characterized by strong flavor and intricate design on kidney shaped bean. Their taste is similar to regular kidney beans and can be used to make variety of recipes.They also have antioxidants that boost our immune system, protect us from harmful free-radical damage, possessing anti-cancer and anti-aging properties. It is a powerhouse of nutrition. For vegetarians it is an excellent substitute to meat. It promotes good health.Being rich in protein, fiber, and slow-release carbs,it is very effective at maintaining healthy levels of blood sugar. It contains a hearty mix of both soluble and insoluble fibre. Fibre helps to promote good digestive health and bowel regularity.

 

 

 

<h2 class=”mxw-751″>NUTRITIONAL FACTS (100 G OF EDIBLE PORTION)</h2>
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<th>Energy (kcal)</th>
<th>Carbohydrate (g)</th>
<th>Protein (g)</th>
<th>Fat (g)</th>
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<td>232</td>
<td>28</td>
<td>10</td>
<td>1</td>
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<h2 class=”mxw-751″>HEALTH BENEFITS</h2>
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<li><i class=”fa fa-check”></i> Rajma Chitra is good for lower blood pressureThe risk of chronic diseases, such as heart attack can increase due to high blood sugar levels. It is very important therefore to keep this level moderate and include Rajma Chitrain the diet which are also rich in protein and fiber. Blood sugar levels can be maintained by eating kidney beans as their glycemic index is low and can decrease the risk of diabetics.

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<li><i class=”fa fa-check”></i> Rajma Chitra is good for weight loss: Rajma Chitraare good source of proteins can be included in the weight loss diet. The beans are known to be rich in protein, complex carbohydrates and in fibre and help in stabilizing the levels of blood sugar in the body. People, who are diabetic and resistant to insulin, are advised to consume these healthy beans. Less insulin is released by the pancreas as the Rajma Chitrastabilize the blood sugar levels.

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<li><i class=”fa fa-check”></i> Anti-Ageing Properties of Rajma Chitra: Rajma Chitraare not only a rich source of protein and carbohydrates, but they are also a rich source of antioxidants as well. They are known to limit damage caused to cells and promote longevity as they have anti-ageing properties. The problems that are caused to our body and skin by eating unhealthy foods can be reduced by adding Rajma Chitrato the diet.

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<li><i class=”fa fa-check”></i> Rajma Chitrais good for acne: Rajma Chitra are a good source of zinc; therefore regular intake of kidney beans in the diet help in maintains healthy skin. Increased activity of the sebaceous glands that are responsible for producing sweat can lead to acne and this can be cured by zinc, which is present in it. Thus helps in the proper functioning of certain glands.The folic acid present in the kidney beans is also beneficial and helps in the regular formation of the skin cells. The new skin cells produced are very useful to decrease the acne breakouts and clear the pores on the skin. A bowl full of kidney beans consumed daily is very important for eye health as it is a good source of zinc..

 

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<li><i class=”fa fa-check”></i> Lowers Blood Pressure: Blood cholesterol level in the body can be lowered easily by regular intake of dietary fibre in meals. The fibre in beans bonds with the bile acid in the intestine which is very beneficial for the synthesis of cholesterol. This way the availability of acid is lowered. Thus, reducing the risk of high blood pressure.

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<li><i class=”fa fa-check”></i> Kidney beans good for osteoporosis: A healthy immune system can be maintained by regular intake of Rajma Chitrathat are not only rich in soluble fibre but even in lean protein, potassium, zinc and magnesium. The blood pressure of an individual can be maintained easily by including dietary fibre and this helps to prevent osteoporosis.
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<li><i class=”fa fa-check”></i> Boost the Immune System: Rajma Chitraare rich in iron, manganese, magnesium, vitamins, proteins and fibre content. The Manganese present in kidney beans is beneficial for the metabolism of the body and breaks down the nutrients in the body and produces energy required for the body.
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<li><i class=”fa fa-check”></i> Rajma Chitra for diabetic patients:The glycemic index in Rajma Chitrais very low because of which the blood sugar level in the body is balanced. The risk of developing diabetes is reduced by including kidney beans in meals. </li>

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<h2 class=”mxw-751″>RECIPE AND NUTRITIONAL VALUE</h2>
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<h2 class=”elementor-heading-title elementor-size-default”> Rajma tikki burger </h2>
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<h3 class=”purple”>Ingredients</h3>
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<li class=”ingredient”> Rajma soaked overnight and boiled 1 cups

</li>
<li class=”ingredient”> Burger buns 2

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<li class=”ingredient”> Lemon zest grated 1 teaspoon

<li class=”ingredient”> Juice of 1 lemon

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<li class=”ingredient”> Cumin powder 1 teaspoon

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<li class=”ingredient”> Coriander powder 1 tablespoon

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<li class=”ingredient”> Cornflour ¼ cup

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<li class=”ingredient”> Salt to taste

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<li class=”ingredient”> Onions chopped 1 medium

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Breadcrumbs 1/2 cup

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Oil for shallow frying

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Tomato sliced 1 small

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Onion cut into roundels and rings separated 1 medium

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<h3>Nutritional Info</h3>
This information is per serving.
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<p class=”type”>Calories</p>
<span class=”value”> 575 Kcal </span></li>
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<p class=”type”>Carbohydrates</p>
<span class=”value”> 70.2 gm </span></li>
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<p class=”type”>Protein</p>
<span class=”value”> 8.7 gm </span></li>
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<p class=”type”>Fat</p>
<span class=”value”> 10.2 gm </span></li>
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<h3 class=”purple”>Method</h3>
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<h4 class=”red me-steps”>Step 1</h4>
<p class=”instructions”> Put kidney beans, lemon zest, lemon juice, cumin powder, coriander powder, coriander leaves, cornflour and salt in a blender jar and blend well into a smooth mixture.

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<h4 class=”red me-steps”>Step 2</h4>
<p class=”instructions”> Add half cup breadcrumbs and chopped onions and mix well.

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<h4 class=”red me-steps”>Step 3</h4>
<p class=”instructions”> Divide the mixture into four equal portions and shape them into patties. Coat the patties in the remaining breadcrumbs, press lightly and refrigerate for ten minutes.

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<h4 class=”red me-steps”>Step 4</h4>
<p class=”instructions”> Heat oil in a non-stick pan, place the patties in it and shallow-fry, turning sides, till evenly done on both the sides.

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<h4 class=”red me-steps”>Step 5</h4>
<p class=”instructions”> Slice the burger buns horizontally. Place the prepared pattie on the lower half of the bun. Arrange tomato slices, onion rings on top and cover with remaining half of the bun.

 

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<h4 class=”red me-steps”>Step 6</h4>
<p class=”instructions”> Serve immediately.

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<h2 class=”elementor-heading-title elementor-size-default”>REFERENCE</h2>
<a class=”blue” href=”
https://www.lybrate.com/topic/kidney-beans-rajma-benefits-and-side-effects
“>

https://www.lybrate.com/topic/kidney-beans-rajma-benefits-and-side-effects

</a>

Nutritive value of Indian food by C. Gopalan

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