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Wednesday, May 27, 2020

Rajma: Why it’s good for your immunity

Here's why the humble North Indian dish should be on your plate.

By: Lifestyle Desk | New Delhi | Published: April 20, 2020 1:20:14 pm
immunity, rajma, how is rajma helpful in boosting immunity, indianexpress.com, indianexpress, rajma benefits, rajma recipes, kidney beans recipes, indianexpress.com, indianexpress, chef vicky ratnani, Rajma is a good source of plant-based protein. (Source: Chef Vicky Ratnani/Instagram;designed by Gargi Singh)

There is nothing like comfort food that instantly brings a smile to one’s face. One such all-time favourite food is rajma chawal. Rajma or red kidney beans are cooked with whole spices and enjoyed as a thick gravy with rice and rotis in many Indian households. If you have been thinking about making rajma masala curry for sometime, this is a good time. Despite being a good source of plant-based protein, minerals, calcium, vitamins, fibre and antioxidants, chef Vicky Ratnani highlights how rajma is also good for one’s immunity.

View this post on Instagram

There is no great love than My love for Rajma ….Vicky Child I just love Rajma Chawal and can eat it everyday. Besides this it is very healthy and high in protein and Anthocyanins. A great way to boost #immunesystem Enjoy. Just cooked it this morning and just about to eat the last bits as @tanisharatnani @piyaratnani1210 and my Sas @jayaratnani30 really relished it. Bless them. Swipe left to watch the process and the last pic how I played it for Tanisha #thisishowwedoit Soak the 250g kidney beans overnight in about 1 litre of water ( I put extra as I use the stock for the gravy ) Slice 2 Medium sized onions into thin slices Fresh ginger minced 2 tablespoons Purée / blend 4 small tomatoes along with 3 green chillies and 2 tablespoons of water Ghee / olive oil 2 tablespoons Whole Spices: Bay leaves 2 Cloves 6 Black Cardamom 3 Cinnamon stick 1 medium sized Cumin seeds 1 teaspoon Powdered spices Cumin 2teaspoons Coriander 2 teaspoons Red chilli powder 2 teaspoons Turmeric 1 teaspoon Pink salt to taste Garnish Fresh coriander Methodology In a pressure cooker , cook the beans for 3 whistles . Drain the stock and reserve Heat the ghee, add the whole spices . They will give out a super sexy aroma …. Add the sliced onions and ginger to warm ghee and cook slowly for 10 minutes until it gets a lovely darkish brown Add the tomato chilli purée and sauté it for 3 minutes Add the powdered spices and cook for 3 minutes Ladle the rajma stock and simmer for 10 minutes Add the cooked kidney beans and check the seasoning. Simmer really smooth n smooth for 8 to 10 minutes This amazing dish is ready. #rajmachawal #vegetarian #vegetarianrecipes #homecooking #easyrecipes #vickyratnani #vickythegastronaut #plantbased #plantpower #plantprotein #instagood #instadaily #food #cooking #chef #cheflife #quarantine #quarantinelife

A post shared by Chef Vicky Ratnani (@vickythechef) on

“I just love rajma-chawal and can eat it everyday. Besides this, it is very healthy and high in protein and anthocyanins. A great way to boost #immunesystem. Enjoy.”

ALSO READ | Diet Diary: Why grandma always washed those kidney beans

Ingredients

250g – Soaked rajma beans
1l – Water
2 – Medium-sized onions
2tbsp – Fresh minced ginger
4 – Small tomatoes
3 – Green chillies
2tbsp – Water
2tbsp – Ghee or olive oil
2 – Bay leaves
6 – Cloves
3 – Black cardamom
1 – Medium-sized cinnamon stick
1tsp – Cumin seeds

Powdered spices

2tsp – Cumin
2tsp – Coriander
2tsp – Red chilli powder
1tsp – Turmeric
Pink salt to taste

Garnish with fresh coriander

Method

*Soak kidney beans overnight in about one litre water. Extra stock can be used for gravy.
*Cook the beans for three whistles in a pressure cooker.
*Drain the stock and reserve.
*Heat ghee and add whole spices. They will give out a delicious aroma.
*Add the sliced onions and ginger to warm ghee and cook slowly for 10 minutes until it gets a lovely darkish brown colour.
*Add the tomato chilli purée and sauté it for three minutes.
*Add the powdered spices and cook for three minutes.
*Ladle the rajma stock and simmer for 10 minutes
*Add the cooked kidney beans and check the seasoning.
*Simmer really smooth for eight to 10 minutes.
*Garnish.

Here’s how rajma is good for you

*Since rajma has a low glycemic index, it is ideal for diabetics as well. It is also rich in an array of antioxidants and is a natural detoxifier.
*The high fibre content helps one stay fuller for longer and avoid binge-eating. The zinc content in rajma is good for the eyes and hair and skin.

So, all set to make the dish?

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