In a vegetarian’s kitchen, kidney beans are a must! Widely known as rajma in India, these bright red beans are a part of many well-known dishes such as dal makhani and rajma chaawal. While these are quintessential dishes made using rajma, the nutritional benefits of kidney beans are so significant that including more of it in our diets is definitely a good idea.
Kidney beans are a good source of plant-based protein, making them an ideal addition to the vegetarian and vegan diets. They contain proteins that can reduce the digestion of starches (carbs), which may aid weight loss. Rajma also has minerals, vitamins, fibre, antioxidants as well as other unique plant-based compounds. The high content of complex carbohydrates and dietary fibre in kidney beans lowers cholesterol levels in the blood. These beans are also a good choice for people with type-2 diabetes as they help stabilize blood sugar.
If you want to go beyond the Indian curries and traditional sabzis, rajma can be used in many other easy and delicious ways. Try one of the following ideas to use kidney beans in a creative way.
Hummus is an extremely healthy snack. While it is traditionally made using kabuli chana (chickpeas), an innovative take on this dish is replacing it with rajma. Just like chickpeas, rajma is a great source of protein. Hummus can be used in numerous ways including dips, sandwich spread, salad base and many more. It can be eaten as a standalone dish as well. Other essential ingredients including tahini (sesame seed paste), garlic, cumin seed powder, olive oil, lemon and salt. Cooking water, left over from boiling rajma, can be used to adjust the consistency of the rajma hummus.
Kidney Bean Soup
Rajma is a wholesome and satiating ingredient to use in soups. In fact, it can be used as the main ingredient as well. To make this delicious soup, combine soaked and boiled rajma with sautéed garlic, onions, tomatoes and water. Purée this mixture and transfer it to a heated pan. Season it with paprika, salt, oregano and Tabasco sauce. Garnish the soup with cubed tomatoes and finely chopped spring onions. This kidney bean soup pairs well with some bread and a light salad.
Mexican Beans and Rice
Just like Indian cuisines, kidney beans are also widely used in Mexican food which includes a Mexican take on rajma chawal. Served on a bed of rice, this kidney bean curry includes ingredients such as capsicum (bell pepper), onion, tomatoes, garlic, and simple spices such as chili powder, oregano and cumin powder. It is often served with a dollop of sour cream on top. Other Mexican dishes that use kidney beans include tacos, quesadillas, and burritos. It is often used as a meat replacement in vegetarian dishes.
The most important part of ensuring that each of these dishes serves a nutritive meal is to ensure that rajma used is unpolished with a lower moisture content. Try Tata Sampann Rajma as each individual kidney bean is sorted and graded to be consistent in size and quality. Each packet contains less than 0.5% of broken grains per kg, making sure you get best and consistent quality with each purchase.
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