Rajma (kidney bean curry)
Kidney beans simmered in a thick, gently spiced onion-tomato gravy, served over brown rice. A comforting dinner that tastes better the next day.
- Total time
- 45 min
- Servings
- 4
- Calories
- 457
- Protein
- 17 g
- Protein
- 17 g 14%
- Carbs
- 78 g 67%
- Fat
- 10 g 19%
- Vegetarian
- Vegan
- Pescatarian
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 200 gbrown rice
- 2 tbspvegetable oil
- 1 tspcumin
- 2 mediumonion, finely chopped
- 4 clovesgarlic, minced
- 15 gginger, grated
- ½ tspturmeric
- 1 tspchili powder
- 1 tspcurry powder
- 400 gcanned tomatoes
- 500 gkidney beans, cooked or canned, drained
- 300 mlwater
- 1 tspsalt
- 10 gcilantro, chopped
Steps
- Cook the rice in 450 ml of salted water, covered, for 25 to 30 minutes.
- Heat the oil in a pot over medium heat. Add the cumin, then the onion, and cook for 8 to 10 minutes until golden.
- Add the garlic, ginger and spices and stir for 1 minute. Add the tomatoes and cook for 5 minutes until thick.
- Add the beans, water and salt, and simmer for 15 minutes, mashing a few beans to thicken the gravy.
- Scatter with cilantro and serve over the rice.
What a serving gives you
High in Protein (33% DV), Dietary fiber (48% DV), Iron (28% DV), Magnesium (32% DV), Phosphorus (30% DV), Potassium (21% DV), Zinc (24% DV), Copper (61% DV), Manganese (101% DV), Selenium (21% DV), Vitamin C (22% DV), Vitamin K (23% DV), Thiamin (B1) (90% DV), Niacin (B3) (31% DV), Pantothenic acid (B5) (≥21% DV), Vitamin B6 (37% DV), Folate (49% DV)
Low in saturated fat, cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 457 kcal | 108 kcal | |
| Protein | 16.6 g | 3.91 g | 33% |
| Carbohydrate | 78.1 g | 18.4 g | 28% |
| Dietary fiber | 13.5 g | 3.17 g | 48% |
| Total sugars | 5.81 g | 1.37 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥36.3 g | ≥8.53 g | |
| Water | 316 g | 74.3 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 9.88 g | 2.33 g | 13% |
| Saturated fat | 1.01 g | 0.238 g | 5% |
| Trans fat | ≥0.028 g | ≥0.007 g | |
| Monounsaturated fat | 5.21 g | 1.23 g | |
| Polyunsaturated fat | 3.03 g | 0.713 g | |
| Omega-3 ALA | ≥0.66 g | ≥0.155 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 115 mg | 27 mg | 9% |
| Iron | 5 mg | 1.18 mg | 28% |
| Magnesium | 135 mg | 31.7 mg | 32% |
| Phosphorus | 376 mg | 88.4 mg | 30% |
| Potassium | 979 mg | 231 mg | 21% |
| Sodium | 728 mg | 171 mg | 32% |
| Zinc | 2.69 mg | 0.634 mg | 24% |
| Copper | 0.548 mg | 0.129 mg | 61% |
| Manganese | 2.32 mg | 0.546 mg | 101% |
| Selenium | 11.8 mcg | 2.77 mcg | 21% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 38.8 mcg | 9.13 mcg | 4% |
| Vitamin C | 20 mg | 4.71 mg | 22% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 2.65 mg | 0.624 mg | 18% |
| Vitamin K | 27.7 mcg | 6.52 mcg | 23% |
| Thiamin (B1) | 1.09 mg | 0.255 mg | 90% |
| Riboflavin (B2) | 0.208 mg | 0.049 mg | 16% |
| Niacin (B3) | 4.95 mg | 1.16 mg | 31% |
| Pantothenic acid (B5) | ≥1.05 mg | ≥0.246 mg | ≥21% |
| Vitamin B6 | 0.63 mg | 0.148 mg | 37% |
| Folate | 195 mcg | 45.9 mcg | 49% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 61.8 mg | 14.6 mg | 11% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.2 g | ≥0.047 g | |
| Threonine | ≥0.609 g | ≥0.143 g | |
| Isoleucine | ≥0.726 g | ≥0.171 g | |
| Leucine | ≥1.31 g | ≥0.309 g | |
| Lysine | ≥0.977 g | ≥0.23 g | |
| Methionine | ≥0.245 g | ≥0.058 g | |
| Cystine | ≥0.164 g | ≥0.039 g | |
| Phenylalanine | ≥0.899 g | ≥0.212 g | |
| Tyrosine | ≥0.439 g | ≥0.103 g | |
| Valine | ≥0.907 g | ≥0.213 g | |
| Arginine | ≥1.01 g | ≥0.237 g | |
| Histidine | ≥0.429 g | ≥0.101 g | |
| Alanine | ≥0.78 g | ≥0.184 g | |
| Aspartic acid | ≥1.98 g | ≥0.466 g | |
| Glutamic acid | ≥3.2 g | ≥0.753 g | |
| Glycine | ≥0.684 g | ≥0.161 g | |
| Proline | ≥0.849 g | ≥0.2 g | |
| Serine | ≥0.933 g | ≥0.22 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |