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Rajma in an International avatar

Bonny Shah

Bonny Shah
07 January 2020

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

The minute anyone says Rajma, we think of Rajma Chaawal. A comforting, timeless dish, that brings warmth and fond memories. Rajma is mostly used in curries and dals in India. Globally, this simple ingredient is used in variety of dishes. Also known as kidney beans, rajma is also a star in Mexican, Mediterranean, and many fast food dishes. Rajma can be used in soups, salads, burgers, pastas, and a lot more.

Along with being a great source of protein for vegetarians and vegans, rajma also has a very versatile texture and taste. Kidney beans are rich in healthy fibre, which moderate blood sugar levels and promote colon health. They are a good source of several vitamins and minerals, such as molybdenum, folate, iron, copper, manganese, potassium. As they are high in protein and fibre, they may aid in weight loss. Kidney beans can also help in effectively maintaining healthy levels of blood sugar.

Having a batch of soaked and boiled rajma in your refrigerator can be very handy. Take a look at some international dishes that you can make at home anytime. These dishes are also a good option to choose at a restaurant if you are looking to include more plant-based protein in your diet.

Tacos

Tacos

Straight from Mexico, this dish is delightful. A small wheat or corn tortilla (a u-shaped crispy or soft shell) is topped with fillings, salsa and cheese. Its filling often consists of many ingredients including beans. Tacos also have vegetables and cheese as ingredients. They are garnished with fresh salsa, guacamole, sour cream and cheese. Eaten by hand, tacos are a fun dish and nutritional dish for children and adults.

Bean Burgers

Bean Burgers

Replacing the usual potato and vegetable patty for vegetarians, these burgers are made with a rajma patty. Kidney beans are cooked, mashed, and mixed with vegetables. These patties are spiced using cumin powder, red chili powder, etc. to add taste. Just as you would assemble any burger, this patty is sandwiched between a burger bun along with vegetables, condiments, and cheese. A bean burger is not only extremely tasty but it is also nutritious due to its high protein content.

Salad

Salad

Rajma can be added to any salad as a protein source. As per your taste, you can mix it like chaat with a whole lot of spices or you can add vegetables and toss it with some dried herbs, olive oil and feta cheese. You can also add a Mediterranean twist to your rajma salad by including chickpeas, onions, cucumbers, parsley, mint, olive oil, garlic and lemon to boiled rajma.

While using rajma, it is important to remember that the rajma should be soaked and boiled thoroughly before it is added to any dish. It is best to buy and use unpolished and unadulterated kidney beans with low moisture content as they have their nutritional content intact. Try rajma from the Tata Sampann range for the best in range product with its natural goodness intact.






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