Here you can find very easy steps How to make Rajma Masala Recipe at home with ingredients ,Nutrition value and benefits of eating Rajma Masala Recipe
What is rajma Masala recipe
Rajma Masala is a popular Indian dish made with kidney beans (rajma) and a spicy tomato-based sauce. It is often served with rice and is a staple dish in many parts of India. The kidney beans are typically cooked until tender and then simmered in a flavorful sauce made with a variety of aromatic spices such as cumin, coriander, and garam masala. The finished dish is typically garnished with fresh cilantro and served hot.
Recipe of Rajma Masala
Here is a simple recipe for Rajma Masala:
Ingredients:
- 1 cup dried kidney beans
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds
- 1 teaspoon garam masala
- 1/2 teaspoon chili powder
- 1/2 teaspoon salt
- 1/2 cup water
- 1 cup tomato puree
- Fresh cilantro, for garnish
Instructions:
- Rinse the kidney beans and soak them in water for at least 6-8 hours or overnight. Drain the beans and set aside.
- Heat the oil in a large pot over medium heat. Add the onions and garlic and sauté until the onions are translucent.
- Add the cumin seeds, coriander seeds, garam masala, chili powder, and salt to the pot and stir to combine. Cook for an additional 1-2 minutes until the spices are fragrant.
- Add the soaked and drained kidney beans to the pot and stir to combine. Add the water and tomato puree and stir to combine. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 1-1.5 hours or until the beans are tender.
- Garnish the Rajma Masala with fresh cilantro and serve hot with rice. Enjoy!
Nutrition value of Rajma Masala recipe
The nutritional value of Rajma Masala will depend on the specific ingredients and recipe used. However, in general, Rajma Masala is a good source of protein, fiber, and a variety of vitamins and minerals.
One serving of Rajma Masala (about 1 cup) may contain the following nutrients:
- Calories: 300-350
- Protein: 15-20 grams
- Fat: 5-8 grams
- Carbohydrates: 50-60 grams
- Fiber: 15-20 grams
- Iron: 20-25% of the daily value (DV)
- Folate: 25-30% of the DV
- Manganese: 20-25% of the DV
It is important to note that these values may vary depending on the specific ingredients and preparation methods used. For example, Rajma Masala that is made with higher fat ingredients or served with high-fat accompaniments will have a higher fat content.
In addition to the nutrients listed above, Rajma Masala is also a good source of other vitamins and minerals, including potassium, phosphorus, and thiamin.
Benefits of eating Rajma Masala recipe
Rajma Masala is a dish that can provide a number of potential health benefits because it is a good source of protein, fiber, and a variety of vitamins and minerals. Some possible benefits of eating Rajma Masala include:
- Building and repairing tissues: Protein is an essential nutrient that helps to build and repair tissues in the body, including muscles, bones, and skin.
- Supporting muscle mass: Consuming sufficient amounts of protein can help to support muscle mass, especially in combination with regular exercise.
- Promoting weight loss: High-fiber foods like Rajma Masala may help to promote weight loss by increasing feelings of fullness and reducing appetite.
- Supporting bone health: Rajma Masala is a good source of minerals like iron and manganese, which are important for bone health. Adequate intake of these minerals is necessary for maintaining strong bones and preventing conditions like osteoporosis.
- Supporting brain function: Rajma Masala is a good source of folate, which is a B vitamin that is important for brain function. Adequate intake of folate is necessary for maintaining cognitive function and preventing conditions like anemia.
It’s important to note that while Rajma Masala can be a part of a healthy diet, it should be consumed in moderation as part of a balanced diet. As with any food, it is important to pay attention to portion sizes and to consider the other ingredients and preparation methods used.