By Be Well Health Coach Kerry Bajaj
Rajma chawal (kidney beans and rice) is a favorite Indian dish in our house. The great thing about this dish is that it’s warming comfort food with tons of health benefits.
Kidney beans are a vegetarian source of protein and iron. They have lots of fiber, which helps to keep your blood sugar from spiking after a meal. Kidney beans also have high levels of folate, magnesium and the trace mineral molybdenum which helps to detoxify sulfites.
- 1 cup Red Kidney Beans (soaked overnight)
- 2 teaspoon minced ginger
- 2 teaspoon minced garlic
- 1 teaspoon oil
- 1 onion, chopped
- 2 tomatoes
- 2 teaspoon coriander
- 1 teaspoon cumin
- ½ teaspoon turmeric
- ½ teaspoon garam masala powder
- 1 teaspoon salt
- Cooked the soaked kidney beans in about 3 cups of water in a pot or pressure cooker, until the kidney beans are tender. This will take about 30 to 45 minutes. (You could also use 2 cans of BPA-free kidney beans instead of soaking dried beans).
- Heat the oil in a pan, then add the chopped onion. When the onion is golden brown, add ginger and garlic.
- After 2-3 minutes when the ginger and garlic start giving a smell, then add the coriander, cumin, turmeric and garam masala.
- After a few minutes, add tomatoes and put the heat on medium.
- Add ½ a cup of water and mix well.
- Stir in the cooked kidney beans and simmer for 30 minutes. If a thinner consistency is need you can add some water. Now you can add the salt as well.
- Serve hot with steamed rice and enjoy!