Rajma and Rice Recipe

Rajmah and Rice

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


  1. 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).
  2. Heat the oil in a pan, then add the chopped onion. When the onion is golden brown, add ginger and garlic.
  3. After 2-3 minutes when the ginger and garlic start giving a smell, then add the coriander, cumin, turmeric and garam masala.
  4. After a few minutes, add tomatoes and put the heat on medium.
  5. Add ½ a cup of water and mix well.
  6. 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.
  7. Serve hot with steamed rice and enjoy!  

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  • Simoné

    The idea protein needs to be somehow qualified with the word “vegetarian” before it is tiring. First of all, protein is protein and way overrated since it’s in all whole foods and no one really is deficient in it unless they are suffering from some other issue such as starvation, eating disorders or alcoholism which protein is not going to solely cure. In fact, too much protein is more of a problem as it’s not something the body can store so must process through to rid of the excess.

    Iron too is overrated no doubt because of super effective beef, pork and chicken industry propaganda. Too much iron also is a problem but the body has no choice but to absorb the heme iron even if not needed and then no way other than blood letting to relieve of the excess (a big reason for the superiority of plant iron).

    Otherwise great recipe.

  • dwdabk

    Simone – chill. The protein/iron information is nice to have for those that are not as much an expert as you.

    This is a great recipe! Thanks!