<h2 class=”mxw-751″> ABOUT </h2>
Rajma, or kidney beans, are a treasure trove of health benefits. They are dark red in color and these hold their shape after cooking and they absorb the flavors well.It is an excellent source of dietary fibres, which help boost your digestive system and also keep your heart healthy. They have low Glycemic Index (GI) foods, containing lean proteins, some carbs, and very little fat. This combo makes them ideal for controlling blood sugar. Rajma is very filling and because of all that fibre, it makes you feel full for longer period of time. Plus it is low fat, making it an ideal pre-workout food providing you with plenty of energy while you burn excess body fat.
It helps prevent hypertension. Kidney beans being a good source of potassium, magnesium, soluble fibre and protein help reduce hypertension.

 

 

 

<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 may help Prevent Diabetes: Indians are genetically prone to type-2 diabetes. Rajma jammu is a healthy food especially if you are diabetic, because red kidney beans have low Glycemic Index (GI) foods, containing lean proteins, some carbs, and very little fat. This combo makes them ideal for controlling blood sugar. Other similar low GI foods include chickpeas, lentil soup (dal), peas and baked beans. Rajma is also abundant in two amino acids, arginine and leucine, which help control insulin levels.

 

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<li><i class=”fa fa-check”></i> Rajmajammu can Help Lower Cholesterol Levels: There are 2 types of fiber: soluble and insoluble. The latter is found in whole grains, fruits and vegetables and eases constipation. Soluble fibre, present in rajma, forms a gel and binds cholesterol, preventing it from being re-absorbed into your bloodstream. So eating it regularly will lower your blood cholesterol and blood glucose levels too.

 

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<li><i class=”fa fa-check”></i> Rajmajammu can Lower High Blood Pressure: Besides being a soluble fiber and protein-rich, rajma is a good source of potassium and magnesium. It expands the arteries and vessels and ensure smooth blood flow. Hence these are both great for normalizing blood pressure. This along with lowering cholesterol makes rajma a heart-healthy food.

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<li><i class=”fa fa-check”></i> Rajmajammu can Help in Weight Loss: Rajmajammu is very filling and because of all that fibre, it makes you feel full for longer period of time. Plus it is low fat, making it an ideal pre-workout food providing you with plenty of energy while you burn excess body fat. If you are on your weight loss journey, then swap white rice with brown rice as it will give you less fat and more niacin.

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<li><i class=”fa fa-check”></i> Rajmajammu can Build Immunity: What most people forget is that rajma is not only full of protein and fiber, but also they also have antioxidants that boost our immune system, protect us from harmful free-radical damage, possessing anti-cancer and anti-aging properties. So incorporate rajma in your daily diet in the right quantities to have immunity against diseases.

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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 masala </h2>
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<h3 class=”purple”>Ingredients</h3>
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<li class=”ingredient”> Red kidney beans (rajma) soaked and boiled 1 1/2 cups

</li>
<li class=”ingredient”> Jeera rice to serve

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<li class=”ingredient”> Ghee 3 tablespoons

 

</li>
<li class=”ingredient”> Oil 2 tablespoons

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

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<li class=”ingredient”> Ginger finely chopped 1 teaspoon

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<li class=”ingredient”> Garlic finely chopped 1 tablespoon

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<li class=”ingredient”> Medium onion finely chopped 1

 

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<li class=”ingredient”> Fresh tomato puree 1 cup

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Red chilli powder 1 1/2 teaspoons

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Coriander powder 1 teaspoon

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<li class=”ingredient”>

Turmeric powder 1/4 teaspoon

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Cumin powder 1 teaspoon

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Salt to taste

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Kidney beans stock 1 1/2 cups
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Dried mango powder (amchur) 1/2 teaspoon
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<li class=”ingredient”>

Garam masala powder 1 teaspoon

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<li class=”ingredient”>

Fresh cream 2 tablespoon for drizzling

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<li class=”ingredient”>

Fresh coriander sprig for garnish
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<h3>Nutritional Info</h3>
This information is per serving.
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<li class=”nutrition”>
<p class=”type”>Calories</p>
<span class=”value”> 207 Kcal </span></li>
<li class=”nutrition”>
<p class=”type”>Carbohydrates</p>
<span class=”value”> 25 gm </span></li>
<li class=”nutrition”>
<p class=”type”>Protein</p>
<span class=”value”> 9 gm </span></li>
<li class=”nutrition”>
<p class=”type”>Fat</p>
<span class=”value”> 5 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”> Heat ghee and oil in a non-stick pan. Add cumin seeds and sauté till seeds change colour.

 

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<h4 class=”red me-steps”>Step 2</h4>
<p class=”instructions”> Add ginger and garlic, mix well and sauté for a minute. Add onion, mix and sauté till onion is well browned.

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<h4 class=”red me-steps”>Step 3</h4>
<p class=”instructions”> Add tomato puree and mix. Add chilli powder, coriander powder, turmeric powder and cumin powder, mix, cover and cook for 2-3 minutes.

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<h4 class=”red me-steps”>Step 4</h4>
<p class=”instructions”> Add kidney beans and mix. Add salt and kidney beans stock, mix, cover and cook for 3-4 minutes.

</p>

<h4 class=”red me-steps”>Step 5</h4>
<p class=”instructions”> Add dried mango powder_ and garam masala powder and mix well. Add cream and mix well.

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<h4 class=”red me-steps”>Step 6</h4>
<p class=”instructions”> Transfer into a serving bowl, drizzle some cream on top, garnish with a coriander sprig and serve hot with jeera rice.

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<h2 class=”elementor-heading-title elementor-size-default”>REFERENCE</h2>
<a class=”blue” href=”

Top 5 Health Benefits of Kidney Beans

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Top 5 Health Benefits of Kidney Beans

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Nutritive value of Indian food by C. Gopalan

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