Rajma (Kidney Bean Curry)
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Have you ever tried to go more plant-based but got bored or felt uninspired?
I've realized that there's a whole world of plant-based goodness that's gone untapped by many!
Pulses including beans, lentils, and peas provide tremendous nutritional value and can be prepared in countless delicious ways.
The variety is unreal - there are sooo many options and colors! (Remember, different colors provide different phytochemical benefits!)
Pulses are naturally HIGH in:
✅Fiber a.k.a. prebiotic goodness
✅Protein
✅Vitamins, Minerals & Antioxidants
They're also easy on your pocketbook!
Beans make you gassy? - Don't be shy! I hear you! And trust me, you're not alone.
But guess what? It's likely because they weren't prepared correctly.
To make dry pulses easier to digest, you should:
✅Soak in water overnight (for at least 8 hours), rinse & pressure cook. (️❤️ my Instant Pot!)
This yummy dish called Rajma (Kidney Bean Curry) hails from Punjab- a state in Northern India.
Recipe by Ashley Thomas at myheartbeets.
Rajma (Kidney Bean Curry)
Ingredients (serves 6):
▢ 2 cups dried kidney beans soaked overnight
▢ 1 onion roughly chopped
▢ ½ Serrano pepper or green chili (remove seeds if you prefer less spice)
▢ 3 tablespoons oil of choice
▢ 1 teaspoon cumin seeds
▢ 1 bay leaf
▢ 2 teaspoons minced garlic
▢ 2 teaspoons minced ginger
Spices
▢ 2 ½ teaspoons salt
▢ 1 teaspoon coriander powder
▢ 1 teaspoon garam masala
▢ 1 teaspoon paprika
▢ ½ teaspoon black pepper
▢ ½ teaspoon turmeric
▢ Pinch of cayenne optional
▢ 2 cups fresh tomato puree approx. 1 pound tomatoes OR 1 cup onion masala* see notes
▢ 2 cups water
▢ Cilantro garnish
Instructions:
Soak the kidney beans in cold water overnight. Drain, rinse and set aside.
Add the onion and green chili to a food processor or blender and blend until smooth. Set aside.
Press the sauté button. Add the oil and allow it to heat up for a minute. Add the cumin seeds and once they become brown, add the blended onion and Serrano pepper to the pot and stir-fry for 8-10 minutes, or until the onion mixture begins to brown.
Add the kidney beans and water.
Secure the lid, close the pressure valve and cook for 30 minutes at high pressure.
Naturally release pressure.
Serve over rice or quinoa with a cool salad or veggies on the side. Drizzle ghee over the top for that extra melt-in-your-mouth goodness plus added healthy fats.
Traditionally, most Indian curries are eaten with unsweetened yogurt on the side (dairy, coconut, goat - you decide - I personally love goat yogurt). Feel free to mix in a bit with every bite. I feel like it helps marry the flavors and adds its own unique creaminess. I know it probably sounds weird but give it a go!
Enjoy!!
With much love ️❤️,
Dr. Narayan
