"Rajma Chawal" is a beloved North Indian dish. It mixes spiced kidney beans (rajma) with rice (chawal). This comfort food is especially loved in Punjab.
Rajma chawal
Key Components :
1. Rajma (Kidney Beans) :
Kidney beans are soaked overnight and then cooked until soft.
They're cooked in a flavorful gravy. This gravy includes onions, tomatoes, garlic, ginger, and spices like cumin and coriander.
The gravy gets thicker with fresh cream or butter, making it creamy.
2. Chawal (Rice) :
Basmati rice is steamed or boiled. It's served with the rajma curry, soaking up the sauce.
Nutritional Value :
High Protein : Rajma is a great plant-based protein source for vegetarians.
Fiber : The beans are full of fiber, which is good for digestion.
Carbohydrates : Rice adds carbs, making the meal filling.
The nutritional value of "Rajma Chawal" varies. But, here's a rough breakdown per serving:
Rajma (Kidney Bean Curry) :
For 1 serving of rajma (200-250 grams):
Calories : 250-300 kcal
Protein : 12-15 grams
Carbohydrates : 35-40 grams
Fat : 5-7 grams (varies with oil or butter used)
Fiber : 6-8 grams
Iron : 15-20% of daily value (DV)
Calcium : 5-8% of DV
Chawal (Rice) :
For 1 cup of cooked rice (about 150 grams) :
Calories : 180-200 kcal
Protein : 4-5 grams
Carbohydrates : 40-45 grams
Fat : 0.3-0.5 grams
Fiber : 0.5-1 gram
Total Nutritional Value of Rajma Chawal (per serving) :
Calories : 430-500 kcal
Protein : 16-20 grams
Carbohydrates :75-85 grams
Fat : 5-8 grams
Fiber :6-9 grams
Key Nutrients:
Protein : Rajma (kidney beans) is a big source of plant-based protein.
Carbohydrates : Rice is the main carb source.
Fiber : Rajma is rich in dietary fiber, aiding digestion.
Vitamins and Minerals : It's also a good source of iron, magnesium, potassium, and B-vitamins.
Rajma chawal Health Benefits :
Heart Health :Rajma's fiber and antioxidants can lower cholesterol.
Digestive Health : The fiber in rajma promotes healthy digestion.
Energy : The rice and beans together provide balanced energy.
Rajma chawal Serving Suggestions:
Rajma Chawal is often topped with fresh coriander leaves. It's served with pickles, yogurt, or a light salad. Adding lemon or onion slices can enhance the flavor.
This dish is loved for its rich, earthy taste. It's a favorite in Indian homes, especially in colder months for its warmth.
Rajma chawal Cooking time :
The total cooking time for "Rajma Chawal" is about "1 hour and 30 minutes". This includes :
1. Soaking the rajma (overnight or 8 hours) This is done beforehand.
2. Cooking time :
Pressure cooking the rajma : 15-20 minutes (about 4-5 whistles)
Preparing the masala : 20-25 minutes
Simmering the rajma with masala : 10-15 minutes
Cooking the rice : 10-12 minutes
So, once the soaking is done, the active cooking time is around "45-60 minutes".
Rajma chawal Serve people :
The recipe provided for "Rajma Chawal" typically serves "4 people". If you're cooking for more or fewer people, you can easily adjust the quantities of ingredients accordingly.
Add the soaked rajma to a pressure cooker with 3-4 cups of fresh water and a pinch of salt.
Pressure cook for about 15-20 minutes or until the rajma becomes soft (about 4-5 whistles).
Set it aside.
2. Prepare the Rajma Masala :
Heat oil or ghee in a pan over medium heat.
Add cumin seeds and let them splutter.
Add the chopped onions and sauté until golden brown.
Add the minced ginger and garlic, and green chilies, and sauté for another 2-3 minutes.
Add the tomato puree and cook until the oil separates from the masala (about 5-7 minutes).
Add coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Cook the spices for 1-2 minutes.
Add the cooked rajma (along with the water) to the masala. Stir well and let it simmer for 10-15 minutes on low heat.
Add garam masala and kasuri methi (optional) in the final 5 minutes.
Adjust the consistency by adding more water if needed, and simmer until you reach the desired thickness.
Garnish with fresh coriander leaves.
3. Cook the Rice:
Rinse the rice thoroughly under cold water.
In a pot, bring 2-3 cups of water to a boil. Add salt to taste.
Add the rinsed rice and cook until soft and fluffy (about 10-12 minutes).
Drain excess water and set the rice aside.
4. Serve:
Serve hot rajma curry with a portion of rice.
You can garnish with more coriander leaves, or a dollop of yogurt on the side for extra flavor.
Here are some useful cooking tips for making the perfect " Rajma Chawal " :
1. Soak the Rajma Properly :
Always soak the rajma (kidney beans) overnight or for at least 8 hours. This makes them easier to cook and digest.
2. Use Fresh Spices :
For the best taste, use fresh, high-quality spices. Dry roasting and grinding cumin and coriander can really boost the flavor.
3. Pressure Cooking the Rajma :Make sure the rajma is soft but not mushy. Check by pressing a bean between your fingers. If it's not soft, cook it a bit longer.
4. Sauté the Masala Well :
Cook the onion, ginger, garlic, and tomato masala until oil separates from it. This step is key for deep flavors.
5. Adjust Consistency :
Rajma curry gets thicker as it cools. If you want it thinner, add water and adjust the salt. If it's too thin, simmer a bit longer.
6. Kasuri Methi (Optional but Recommended) :
Adding a pinch of crushed "kasuri methi" (dried fenugreek leaves) at the end enhances the flavor. It adds an earthy aroma.
7. Let It Rest :
Rajma tastes better after resting for 10-15 minutes after cooking. This lets the flavors meld together.
8. Serve Hot :
Rajma is best served hot with freshly cooked rice. You can add a drizzle of ghee or a dollop of fresh cream for extra richness.
9. Enhance with Toppings :
Add thinly sliced onions, lemon wedges, or a sprinkle of fresh coriander leaves. This adds freshness and flavor.
By following these tips, your Rajma Chawal will have great texture and rich, balanced flavors!
