Heart-Healthy Boiled Rajma

Savor the wholesome goodness of Heart-Healthy Boiled Rajma, a nourishing dish that combines protein-packed kidney beans with aromatic spices for a flavorful and guilt-free meal. This recipe features tender, slow-cooked rajma infused with turmeric, black pepper, and garlic, creating a deliciously spiced base that’s further enriched by sautéed tomatoes and a hint of olive oil. The addition of cumin, bay leaf, and fresh cilantro brings layers of depth to this humble yet hearty recipe. Perfectly paired with brown rice or whole wheat bread, this low-fat, fiber-rich dish is a fantastic choice for promoting cardiovascular wellness. Simple to prepare and bursting with earthy flavors, Heart-Healthy Boiled Rajma is the ultimate comfort food that’s as nutritious as it is satisfying.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:60 mins

Total Time:70 mins

Servings: 4

Ingredients

• 250 grams Dried kidney beans (rajma)
• 1 liter Water
• 1 teaspoon Salt
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Black pepper powder
• 3 cloves Garlic cloves
• 1 leaf Bay leaf
• 0.5 teaspoon Cumin seeds
• 1 medium Tomato, finely chopped
• 2 tablespoons Cilantro, chopped
• 1 tablespoon Olive oil

Directions

Step 1

Rinse the dried kidney beans under cold running water to remove any dirt or debris.

Step 2

Place the kidney beans in a large bowl and cover them with water. Soak them for at least 8 hours or overnight.

Step 3

Drain the soaked beans and rinse them again. Transfer them to a large pot.

Step 4

Add 1 liter of water, salt, turmeric powder, black pepper powder, garlic cloves (lightly crushed), bay leaf, and cumin seeds to the pot.

Step 5

Bring the mixture to a boil over medium-high heat, then reduce the heat to low and cover the pot.

Step 6

Simmer the beans for about 45-60 minutes or until they are tender. Stir occasionally and check the water level, adding more if necessary to keep the beans submerged.

Step 7

Once the beans are cooked, heat olive oil in a small pan over medium heat.

Step 8

Add the chopped tomato to the pan and cook until it softens, around 5 minutes.

Step 9

Add the cooked tomato to the pot of beans, stir well, and simmer for another 5 minutes to allow flavors to meld.

Step 10

Remove the pot from heat, discard the bay leaf, and adjust seasoning with additional salt and pepper to taste.

Step 11

Garnish the boiled rajma with chopped cilantro before serving.

Step 12

Serve hot with brown rice or whole wheat bread for a heart-healthy meal.

Nutrition Facts

Serving size	1422.4 grams (1422.4g)

Amount per serving	% Daily Value*
Calories	1010

Total Fat 16.70g	21%
Saturated Fat 2.50g	13%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2463mg	107%
Total Carbohydrate 160.90g	59%
Dietary Fiber 65.50g	234%
Total Sugars 8.80g
Protein 62.30g	125%

Vitamin D 0IU	0%
Calcium 469mg	36%
Iron 23mg	128%
Potassium 3919mg	83%

*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.

Source of Calories

Fat: 14.4%

Protein: 23.9%

Carbs: 61.7%