Vegan Recipe: Punjabi Rajma


Source: Recipe by Arwa Hussain

This is a popular dish from the Northern state of Punjab, India. 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 flatbread, but you can also serve with whole wheat tortillas or a bread of your choice.

Ingredients, Makes 3 servings

1 1/2 cups red kidney beans, soaked overnight
2 bay leaves
1 medium onion, finely chopped
1 teaspoon grated ginger
3 to 4 cloves garlic, chopped
1 teaspoon chili powder
1/2 tablespoon coriander powder
1/2 teaspoon turmeric powder
1 teaspoon cumin powder
3 medium tomatoes, chopped
1/2 teaspoon garam masala powder
1 tablespoon chopped fresh cilantro
Salt, to taste


Cook beans with 5 cups of water in a pressure cooker until the pressure is released or until completely cooked.

Add tomatoes, bay leaves, and onion in a deep nonstick pan and stir for 10 minutes.

Add ginger and garlic and continue stirring for another 5 minutes. Because 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 the hot water from the beans 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 cilantro and serve hot with steamed rice.

Source: Recipe by Arwa Hussain

Per serving (1/3 of the recipe): Calories: 328; Fat: 1.7 g; Saturated Fat: 0.3 g; Calories from Fat: 5%; Cholesterol: 0 mg; Protein: 21 g; Carbohydrate: 60 g; Sugar: 5.1 g; Fiber: 16.2 g; Sodium: 43 mg; Calcium: 121 mg; Iron: 7 mg; Vitamin C: 31 mg; Beta-Carotene: 482 mcg; Vitamin E: 1 mg

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

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