Heart-Healthy Rajma Masala

Warm, comforting, and brimming with wholesome flavor, Heart-Healthy Rajma Masala is a nutritious twist on the classic Indian kidney bean curry. This recipe swaps traditional oils for heart-friendly olive oil, combining protein-packed rajma with a vibrant tomato-onion base and aromatic spices like cumin, coriander, and garam masala for a dish that's as nourishing as it is delicious. Simmered to perfection, this rich and hearty curry is finished with fresh cilantro and a zesty splash of lemon juice, making it an ideal choice for those looking to indulge without compromising on health. Pair it with fluffy brown rice or whole-grain bread for a satisfying plant-based meal that’s loaded with flavor and perfect for weeknight dinners or meal prep.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 1 cup Dried kidney beans (rajma)
• 3 cups Water
• 1 Bay leaf
• 2 tablespoons Olive oil
• 1 large Onion, finely chopped
• 1 inch piece Ginger, minced
• 3 cloves Garlic, minced
• 1 Green chili, slit
• 2 large Tomatoes, pureed
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 0.5 teaspoon Salt
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the dried kidney beans thoroughly under running water. Soak them overnight in 3 cups of water or for at least 8 hours.

Step 2

Drain and rinse the soaked beans. Transfer them to a pressure cooker, add 3 cups of fresh water and a bay leaf.

Step 3

Pressure cook the beans on medium heat for 15-20 minutes or until they are soft and cooked through. Once done, remove the bay leaf and set the cooked beans aside.

Step 4

Heat olive oil in a large pan over medium heat. Add the chopped onion and sauté until they turn golden brown.

Step 5

Add the minced ginger, garlic, and slit green chili. Sauté for another 2-3 minutes until the raw smell disappears.

Step 6

Add the pureed tomatoes and cook until the oil starts to separate from the masala, which should take about 5-7 minutes.

Step 7

Add coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Mix well and cook for another 2 minutes.

Step 8

Add the cooked kidney beans along with the cooking water to the pan. Stir well to combine with the masala.

Step 9

Bring the curry to a boil, then lower the heat and let it simmer for 15-20 minutes until the flavors meld and the gravy thickens.

Step 10

Stir in the garam masala and cook for another 2 minutes.

Step 11

Garnish with fresh cilantro and lemon juice before serving.

Step 12

Serve the Heart-Healthy Rajma Masala hot with brown rice or whole-grain bread for a complete meal.

Nutrition Facts

Serving size	1284.9 grams (1284.9g)

Amount per serving	% Daily Value*
Calories	1082

Total Fat 31.50g	40%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1298mg	56%
Total Carbohydrate 156.40g	57%
Dietary Fiber 57.70g	206%
Total Sugars 18.70g
Protein 54.10g	108%

Vitamin D 0IU	0%
Calcium 457mg	35%
Iron 23mg	126%
Potassium 3829mg	81%

*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: 25.2%

Protein: 19.2%

Carbs: 55.6%