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December 19, 2017 - Punjabi Rajma
Rajma, which is also the Hindi word for red kidney beans, is a popular dish from the northern state of Punjab, India. Rajma 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 red kidney beans, soaked overnight with 2 bay leaves
1 medium onion finely chopped
1 teaspoon grated ginger
3 to 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
Steamed rice, for serving
Cook beans with 5 cups of water in a pressure cooker until the pressure is released five times (five whistles) or until completely cooked. Add tomatoes, bay leaves, and onion to a deep, nonstick pan and stir over medium heat 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.
Source: Arwa Hussain
Per serving (1/3 of recipe): Calories: 125; Protein: 7.3 g; Carbohydrate: 23.7 g; Sugar: 3.9 g; Total Fat: 0.9 g; Calories from Fat: 6.5%; Fiber: 6.6 g; Sodium: 58 mg
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.