Also known as: Rajma
225 kcal
Calories
15.3 g
Protein
40.4 g
Carbohydrates
0.9 g
Fat
13.1 g
Fibre
Micronutrient Highlights
Iron: A genuinely good plant-based source
Folate: A strong source
Potassium: Present in a substantial amount
Common Uses: Slow-cooked into rajma curry, classically served with rice as rajma chawal.
Best Time to Eat: A satisfying lunch or dinner choice, especially alongside rice for a complete plant protein.
Portion Guidance: A cup of cooked rajma with a portion of rice is a well-rounded, filling meal.
Why It's Healthy
A genuinely strong plant-based protein and fibre source, and — paired with rice — provides a complementary amino acid profile.
Possible Disadvantages
Needs thorough cooking; undercooked kidney beans contain a natural compound that can cause digestive upset.
Who Benefits Most
People building meals around plant-based protein, especially when paired with a grain like rice.
Who Should Consume in Moderation
People new to a high-fibre diet may want to introduce legumes like rajma gradually to avoid bloating.
Traditional Indian Uses
A North Indian household staple — rajma chawal is one of the most common comfort-food combinations across the region.
Modern Nutritional Evidence
The pairing of legumes with grains for a complete amino acid profile is a genuinely well-established nutrition principle.
Cooking Tips
Soaking overnight and always cooking thoroughly (pressure cooking is common) is important both for texture and safety.
Storage Tips
Store dry, uncooked rajma in an airtight container; cooked rajma keeps well refrigerated for 3-4 days.
Lower Calorie Alternative
Moong dal
A lighter legume option with fewer calories per serving.