This popular Indian staple ranks in TasteAtlas’s top 50 bean dishes worldwide. Can you take a guess?

 

View this post on Instagram

 

A post shared by TasteAtlas (@tasteatlas)

Nutritional benefits of rajma

Umang Malhotra, clinical dietitian at Fitelo, shared that rajma or kidney beans, is a nutritional powerhouse that provides approximately seven grams of protein per 30 grams of dry weight. This makes it an excellent source of plant-based protein. Though not a complete protein, when paired with grains like rice, it delivers all essential amino acids, forming a complete protein profile.

“Rajma is rich in dietary fiber, which supports digestion and helps lower cholesterol levels, promoting heart health. It also contains slow-digesting carbohydrates, ensuring sustained energy and better blood sugar management.” He also said that rajma is a great source of vital micronutrients such as iron, magnesium, potassium, and B vitamins, essential for energy production, muscle function, and overall well-being.

Rajma chawal is a North Indian staple. (Freepik)

Some popular dishes made using rajma

Rajma’s versatility shines through its numerous culinary applications, making it a staple in Indian homes and an inspiration for modern twists. Celebrity chef Ananya Banerjee mentioned that it is high in protein, fibre, and essential minerals like iron and magnesium, making it a vegetarian superfood. Rajma is widely available and inexpensive, making it a pantry staple in most Indian households. Dishes like Rajma Chawal evoke a sense of nostalgia and comfort, making them universally loved.

Rajma chawal is a beloved North Indian comfort food that combines spiced rajma curry with steamed rice, offering a wholesome and satisfying meal. Rajma curry, another favorite, features a creamy, spiced tomato-based gravy, often paired with roti or naan for a fulfilling meal.

For a snack, Malhotra considers rajma tikki as a standout option, offering crispy, protein-rich patties that can also be used as burger fillings. Lighter fare includes rajma salad, a refreshing mix of boiled rajma, fresh vegetables, lemon juice, and spices, perfect as a side dish or quick meal.

According to Malhotra, a creative fusion option is the rajma hummus sandwich, where creamy rajma hummus and fresh vegetables are layered between bread slices for a healthy and delicious snack. Rajma soup is a comforting and hearty option, featuring a flavourful broth with soft kidney beans and spices.

“Rajma wraps make for a quick, protein-packed meal, where spiced rajma is wrapped in soft whole wheat tortillas along with fresh veggies and yoghurt. Another innovative dish is rajma kebabs, where mashed rajma is seasoned and shaped into skewers before grilling or pan-frying,” he said.