Dal Rājmā is rich in vegetable protein and fibre

Dal Rājmā: what it is

Rājmā is vegetarian dish consisting of red kidney beans with lots of spices in thick gravy serving style. Obviously this dish is meant for source of protein for vegetarian people and therefore it is usually served with rice or Roti to supplement the carbohydrate. Although kidney bean is not of Indian origin but this bean is now part of regular diet in northern regions. This dish developed after the red kidney bean was brought to the Indian subcontinent from Central Mexico and Guatemala. Rajma is prepared on all important occasions. This dish is prepared by soaking beans in water overnight to soften. Then they are boiled with tomatoes, onions, ginger, garlic, coriander and other spices to form a thick gravy sauce.

Nutritional Value

One serving of Rajma of about 500 grams of boiled kidney beans contains 381 Calories, 19g Fiber, 80g Carbs, and 14g Protein.

Preparation Method

The red kidney beans are soaked overnight and washed and pressure cooked and kept aside. Oil is heated in fry pan, and then ginger, garlic and chilies are added. The spice-mix is fried until they turn brown. Then onions and tomatoes are added to the mix. They are cooked until the spice-mix separate from oil. Salt and turmeric powder are added and mixed well.

The separately kept boiled beans are added to red chili powder, coriander powder, garam masala and stirred. The flame is simmered and cooked until a thick gravy sauce is formed. The cooking pot then removed from fire heat. The Rajma is then garnished with coriander leaves and served hot with rice or chapattis/roti (traditional flat bread of flour).

Ingredients

2 cups red kidney beans

Little salt to taste

1 pinch turmeric powder

1 Onions, chopped

5 Garlic cells, chopped

1 inch Ginger, chopped

3 Green chilies, chopped

3 Tomatoes, chopped

1/2 tsp Coriander powder

1 tsp Red chili powder

1/2 tsp Garam masala

2 tablespoon Oil

Some Coriander leaves