1 serving Rajma Masala contains approximately 240 calories. Rajma Masala is a popular Indian dish made with red kidney beans and a variety of spices. With its flavorful taste and high nutrition content, it is a favorite among many Indian households. In this article, we will explore the nutritional values, health benefits, essential ingredients, regional variations, and different recipes of Rajma Masala.

Red kidney beans used in Rajma Masala are an excellent source of protein, iron, and fiber. A single serving of Rajma Masala can provide a significant portion of your daily requirement of these nutrients. The spices used in this dish, such as cumin, coriander, turmeric, and garam masala, not only add to its taste but also offer various health benefits.

Whether you are looking to incorporate more plant-based proteins into your diet, or want to try a new flavor-packed dish, Rajma Masala is an excellent choice. Below we will discuss the various aspects of this delicious dish, from its nutritional value to preparation and serving tips.

Rajma Masala: Overview

Rajma Masala is a popular Indian dish made with red kidney beans and a variety of spices. It is a staple food in many households and is usually served with rice or chapati. The dish has a thick tomato-based gravy and is packed with flavors that offer a perfect balance of spice and richness. The dish has its roots in the northern part of India, particularly in the state of Punjab. However, it has now become a popular dish across the country and has even gained international recognition for its distinct taste and flavors.

How Many Calories Are There in Rajma Masala?

A single serving of Rajma Masala contains approximately 240 calories. However, this value may vary slightly depending on the recipe and ingredients used. The dish is relatively high in protein and fiber, making it a filling and satisfying meal option.

What Are the Nutritional Values of Rajma Masala?

A single serving of Rajma Masala (approximately 1 cup) offers the following nutritional values:

• calories: 240
• Protein: 13g
• Fat: 4g
• Carbohydrates: 40g
• Fiber: 10g
• Sugar: 5g
• Vitamin C: 10% of the Daily Value (DV)
• Iron: 20% of the DV
• Potassium: 15% of the DV
• Calcium: 8% of the DV

As you can see, Rajma Masala is a nutrient-dense dish that offers a range of essential vitamins and minerals. It is an excellent source of plant-based protein, which makes it an ideal meal option for individuals following a vegetarian or vegan diet.

What Are the Health Benefits of Rajma Masala?

Rajma Masala is not only a delicious meal option but also offers various health benefits. Let's take a look at some of them:

• High in protein: Red kidney beans used in Rajma Masala are an excellent source of plant-based protein. A single serving of Rajma Masala can provide almost half of your daily requirement of protein.
• Excellent source of fiber: Fiber is essential for maintaining digestive health and preventing constipation. A single serving of Rajma Masala can provide almost 40% of your daily requirement of fiber.
• Rich in iron: Iron is an essential mineral that helps in the production of hemoglobin, which carries oxygen in the blood. Red kidney beans used in Rajma Masala are an excellent source of iron and can help prevent iron-deficiency anemia.

Apart from these benefits, the spices used in Rajma Masala, such as cumin, coriander, and turmeric, have antioxidant and anti-inflammatory properties that offer various health benefits.

What Are the Essential Ingredients of Rajma Masala?

The essential ingredients of Rajma Masala are:

• Red kidney beans: 1 cup
• Onion: 1 medium-sized, finely chopped
• Tomato: 2 medium-sized, finely chopped
• Ginger-garlic paste: 1 tablespoon
• Cumin seeds: 1 teaspoon
• Coriander powder: 1 tablespoon
• Turmeric powder: 1 teaspoon
• Red chili powder: 1 teaspoon
• Garam masala powder: 1 teaspoon
• Salt: as per taste
• Oil: 2 tablespoons
• Water: 2 cups

These ingredients are usually readily available in most grocery stores and can be easily found in Indian stores as well.

What Are the Different Regional Variations of Rajma Masala?

As with most Indian dishes, Rajma Masala has several regional variations. Some of the popular regional variations of Rajma Masala are:

• Punjabi Rajma Masala: The authentic version of Rajma Masala, usually cooked with a lot of ghee or butter and served with Rice or Naan.
• Kashmiri Rajma Masala: This variation uses dry ginger powder, fennel seeds, and asafetida to add unique flavors to the dish.
• Spicy Rajma Masala: This variation uses a lot of red chili powder to create a spicy version of the dish.

These are just a few variations, and there are several others that you can experiment with based on your personal taste.

What Are the Famous Rajma Masala Recipes?

Here are some famous Rajma Masala recipes that you can try at home:

• Punjabi Rajma Masala: Drain the soaked red kidney beans and cook them in a pressure cooker with salt until they are soft. In a separate pan, heat oil and add cumin seeds, finely chopped onions, and ginger-garlic paste. Saute until the onions are translucent. Add finely chopped tomatoes and cook until they turn mushy. Add coriander powder, turmeric powder, red chili powder, and garam masala and stir well. Add the cooked kidney beans and 2 cups of water, and let it come to a boil. Simmer for 10-15 minutes until the gravy is thick. Serve hot with rice or naan.
• Kashmiri Rajma Masala: Soak the red kidney beans overnight and pressure cook them with salt until they are soft. In a separate pan, heat oil and add cumin seeds, asafetida, and dry ginger powder. Saute for a few seconds and then add finely chopped onions and ginger-garlic paste. Cook until the onions are tender. Add finely chopped tomatoes and cook until they turn mushy. Add coriander powder, red chili powder, and garam masala and stir well. Add the cooked kidney beans and 2 cups of water, and let it come to a boil. Simmer for 10-15 minutes until the gravy is thick. Serve hot with rice or naan.

Feel free to experiment with different recipes and ingredients to find your perfect Rajma Masala recipe.

How to Store and Serve Rajma Masala?

Rajma Masala can be stored in an airtight container in the refrigerator for up to 3-4 days. It can be reheated in a microwave or on a stovetop with a little water. To serve, spoon the Rajma Masala into a serving dish and garnish with chopped coriander leaves and a dollop of yogurt. It is usually served with rice, naan, or roti.

Where to Find the Best Rajma Masala?

You can find Rajma Masala in most Indian restaurants or make it at home with the essential ingredients mentioned earlier. However, if you are looking for an authentic and delicious Rajma Masala experience, we recommend visiting Punjab, the birthplace of this delicious dish. The street food vendors in Amritsar and Ludhiana serve some of the best Rajma Masala you will ever taste.

How to Prepare and Cook Rajma Masala?

Here is a step-by-step guide to preparing and cooking Rajma Masala:

1. Soak 1 cup of red kidney beans in water overnight.
2. Drain the soaked beans and rinse them thoroughly.
3. Cook the beans in a pressure cooker with 4 cups of water and salt until they are soft. This usually takes around 15-20 minutes.
4. In a separate pan, heat oil and add cumin seeds, finely chopped onions, and ginger-garlic paste. Saute until the onions are translucent.
5. Add finely chopped tomatoes and cook until they turn mushy.
6. Add coriander powder, turmeric powder, red chili powder, and garam masala and stir well.
7. Add the cooked kidney beans and 2 cups of water, and let it come to a boil.
8. Simmer for 10-15 minutes until the gravy is thick.
9. Serve hot with rice, naan, or roti.

With this easy-to-follow guide, you can prepare delicious and authentic Rajma Masala at home.