Recipes · Indian · Main Courses
Rajma
One serving has 393 kcal and 18 g protein, and at least a fifth of a woman's daily need of manganese (79%), folate (76%), copper (73%), phosphorus (50%), fiber (49%) and thiamin (46%). Ready in 580 minutes.
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- Preparation: 490 min
- Cooking: 90 min
- Makes: 1 serving (440 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 70 g Kidney beans, red, dried
- 60 g Onions, raw
- 80 g Tomatoes, raw
- 6 g Garlic, raw
- 5 g Ginger, fresh
- 10 g Vegetable oil
- 1 g Cumin
- 1 g Coriander seeds
- 1 g Turmeric
- 1 g Cayenne pepper
- 1 g Curry powder
- 1.2 g Salt
- 200 g Water
- 3 g Cilantro, fresh
Method
- Soak the dried kidney beans in plenty of water for at least 8 hours or overnight, then drain.
- Put the beans in a pot with fresh water, bring to a rolling boil and boil hard for 10 minutes, skimming any foam, then lower the heat, cover and simmer for 45-60 minutes until soft; drain, keeping the cooking liquid.
- Heat the oil in a pan and fry the chopped onion until golden, then add the garlic and ginger and cook for a minute.
- Stir in the tomato, cumin, coriander and turmeric, and cook until the tomato breaks down into a thick sauce.
- Add the cooked beans with enough cooking liquid to loosen the sauce, plus the cayenne, garam masala and salt, and simmer for 15 minutes, mashing a few beans against the pot to thicken.
- Scatter with cilantro and serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 393 kcal | 19% |
| Carbohydrates | 57.4 g | |
| Water | 348 mL | |
| Fiber | 14.5 g | 49% |
| Protein | 18.3 g | 38% |
| Tryptophan | 0.21 g | |
| Threonine | 0.72 g | |
| Isoleucine | 0.75 g | |
| Leucine | 1.3 g | |
| Lysine | 1.2 g | |
| Methionine | 0.25 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.91 g | |
| Tyrosine | 0.48 g | |
| Valine | 0.89 g | |
| Histidine | 0.47 g | |
| Fat | 11.8 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 6.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.4 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 125 mg | 12% |
| Copper | 0.66 mg | 73% |
| Iron | 6.9 mg | 38% |
| Magnesium | 131 mg | 42% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 352 mg | 50% |
| Potassium | 1,372 mg | 29% |
| Selenium | 4.3 µg | 8% |
| Sodium | 494 mg | |
| Zinc | 2.5 mg | 32% |
| Thiamin (vitamin B1) | 0.51 mg | 46% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 2.3 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.77 mg | 15% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 304 µg | 76% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 60.3 mg | 14% |
| Vitamin A | 65.2 µg | 9% |
| Vitamin C | 22.6 mg | 30% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 40.3 µg | 45% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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