Physicians Committee for Responsible Medicine (PCRM)


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Recipe of the Week

July 14, 2015

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One cup of kidney beans has more than the recommended daily amount of folic acid. Folic acid, a B vitamin, helps the body build and maintain DNA and helps make new cells, especially red blood cells.


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Punjabi Rajma

Punjabi Rajma

A popular dish from the northern state of Punjab, rajma, the Hindi name for red kidney beans, is high in protein and a good source of fiber. It is traditionally served with chapatti, a traditional Indian flat bread.

Makes 3 servings


1 1/2 cups (300 grams) red kidney beans, soaked overnight with 2 bay leaves
1 medium onion finely chopped
1 teaspoon (5 grams) grated ginger
3-4 garlic cloves chopped
1 teaspoon chili powder
1/2 tablespoon coriander powder
1/2 teaspoon turmeric powder
1 teaspoon cumin powder
3 medium sized tomatoes, chopped
1/2 teaspoon garam masala powder
1 tablespoon chopped fresh coriander
salt to taste


Cook beans with 5 cups of water in a pressure cooker till the pressure is released five times (five whistles) or till completely cooked. Add tomatoes, bay leaves, and onion in a deep nonstick pan and stir it for 10 minutes.

Add ginger and garlic and continue stirring for another 5 minutes. As there is no oil, you might have to add 2 tablespoons of water if things start sticking in the pan.

Add chili, coriander, turmeric, and cumin powder and stir. Add salt and cooked beans and its boiling water and mix. Cook on low heat for 15 minutes, continue stirring in between. Adjust the salt according to taste and add garam masala powder. Cook for 5 more minutes. Garnish with fresh coriander and serve hot with steamed rice.

Per serving (1/3 of recipe): 125 calories, 7.3 g protein, 23.7 g carbohydrate, 3.9 g sugar, 0.9 g total fat, 6.5% calories from fat, 6.6 g fiber, 58 mg sodium.

Source: Arwa Hussain

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs. 

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Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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