Heart-Healthy Rajma Chawal

Discover the perfect blend of flavor and nutrition with Heart-Healthy Rajma Chawal, a wholesome twist on a beloved Indian comfort food. This recipe swaps white rice for fiber-rich brown rice and uses heart-smart olive oil to create a lighter, yet equally satisfying dish. Tender red kidney beans are simmered in a fragrant tomato-based curry infused with warming spices like cumin, turmeric, and garam masala, delivering rich, bold flavors. Packed with plant-based protein, this dish is perfect for a balanced meal that’s as nourishing as it is delicious. Garnished with fresh cilantro and served over fluffy brown rice, Heart-Healthy Rajma Chawal is a must-try for health-conscious food lovers seeking a comforting, flavorful, and nutrient-packed classic. Perfect for meal prep or a cozy family dinner!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 1 cup Dried red kidney beans
• 1 cup Brown rice
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 Garlic cloves, minced
• 1 teaspoon Ginger, grated
• 3 medium Tomatoes, pureed
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 2 tablespoons Fresh cilantro, chopped
• 0.5 teaspoon Salt or salt substitute
• 4 cups Water

Directions

Step 1

Rinse the dried kidney beans thoroughly and soak them in 2 cups of water overnight or for at least 8 hours.

Step 2

Drain the soaked beans and rinse them again. Add them to a pressure cooker with 2 cups of water and cook for about 20-25 minutes at pressure, or until the beans are tender. If using a saucepan, simmer for 45-60 minutes until soft.

Step 3

While the beans are cooking, rinse the brown rice under cold water. Cook the rice in 2 cups of water using a rice cooker or on the stovetop, according to package instructions, until tender.

Step 4

In a large pan, heat olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.

Step 5

Add the chopped onion to the pan and sauté until golden brown, about 5-7 minutes.

Step 6

Add the minced garlic and grated ginger to the onions and sauté for another 1-2 minutes.

Step 7

Stir in the pureed tomatoes, turmeric powder, coriander powder, red chili powder, and salt. Cook the mixture until the oil separates from the tomatoes, about 5-6 minutes.

Step 8

Add the cooked kidney beans to the pan, along with some of their cooking water, and fold the beans into the tomato mixture. Let it simmer for about 10 minutes, adjusting the consistency with more water if needed.

Step 9

Stir in the garam masala and cook for an additional 2 minutes.

Step 10

Garnish the rajma with chopped cilantro before serving.

Step 11

Serve the rajma hot, over a bed of steamed brown rice.

Nutrition Facts

Serving size	1623.6 grams (1623.6g)

Amount per serving	% Daily Value*
Calories	1272

Total Fat 33.50g	43%
Saturated Fat 5.30g	27%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1230mg	53%
Total Carbohydrate 193.80g	70%
Dietary Fiber 39.80g	142%
Total Sugars 14.90g
Protein 57.40g	115%

Vitamin D 0IU	0%
Calcium 484mg	37%
Iron 24mg	133%
Potassium 3703mg	79%

*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: 23.1%

Protein: 17.6%

Carbs: 59.3%