Healthy International Recipes: Indian Punjabi Rajma

punjabi-rajma-15

A popular dish from the northern state of Punjab, Rajma is high in protein and a good source of fiber. It is traditionally served with chapati.

1 ½ cup (300 grams) red kidney beans, soaked overnight

2 bay leaves

1 medium onion finely chopped

1 teaspoon (5 grams) grated ginger
3-4 garlic cloves chopped

1 teaspoon chili powder

1/2 tablespoon coriander powder

½ teaspoon turmeric powder

1 teaspoon cumin powder

3 medium sized tomatoes, chopped

½teaspoon gram masala powder

1 tablespoon chopped fresh coriander

Salt to taste

Cook beans with five cups of water in a pressure cooker and cook for five whistles or 15-20 minutes or till completely cooked.

Add tomatoes, bay leaves and onion in a deep non-stick pan and stir it for 10 min.

Add ginger and garlic and continue stirring for another 5 min. As there is no oil you might have to add 2 tablespoons of water if things start sticking in the pan.

Add chili, coriander, turmeric and cumin powder and stir. Add salt and cooked beans and its boiling water and mix. Cook on low heat for 15 min., continue stirring in between. Adjust the salt according to taste and add gram masala powder. Cook for five more min. Garnish with fresh coriander and serve hot with steamed rice.

  • Calories: 125
  • Fat: 1 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 6.5
  • Cholesterol: 0 mg
  • Protein: 7.4
  • Carbohydrates: 23.8 g
  • Sugar: 4 g
  • Fiber: 6.6 g
  • Sodium: 58 mg
  • Calcium: 60 mg
  • Iron: 2.7 mg
  • Vitamin C: 32 mg
  • Beta Carotene: 611 mcg
  • Vitamin E: 0.8 mg

Recipe by Arwa Hussain