Rajma Chawal
North Indian • Vegetarian
How to Make Rajma Chawal (Traditional & Healthy Version)
Rajma Chawal is a beloved North Indian dish that brings together the wholesome flavors of rajma (kidney beans) and steamed chawal (rice). This classic comfort food is a staple in many Indian households, especially in Punjab and the northern belt, where it's enjoyed as a hearty lunch. The dish features rajma cooked in a rich, aromatic onion-tomato gravy, spiced with traditional masalas, and served over a bed of fluffy basmati rice. Its soulful taste and satisfying texture make it a perfect choice for family meals, festive gatherings, or a cozy weekend lunch. Rajma Chawal is not just a delicious meal but also deeply rooted in Indian culinary tradition. It's often prepared during festivals like Baisakhi, and is a favorite on Sundays and special occasions. The combination of protein-rich rajma and energy-giving rice makes it a balanced dish, loved by both adults and children. The comforting flavors, enhanced by ginger, garlic, and garam masala, are sure to transport you to a typical Indian kitchen, where the aroma of simmering rajma fills the air. With its simple ingredients and wholesome preparation, Rajma Chawal is a true representation of India’s rich food heritage.
Ingredients(for 1 medium bowl rajma + 1 cup cooked chawal per person)
- 1 cup Rajma (kidney beans) (soaked overnight)
- 1 cup Basmati Chawal (rice) (long grain)
- 1 large Onion (finely chopped, pyaz)
- 2 medium Tomato (pureed, tamatar)
- 1 tbsp Ginger-garlic paste (adrak-lehsun)
- 1 Green chilli (finely chopped, hari mirch) - optional
- 1 tsp Cumin seeds (jeera)
- 1/2 tsp Turmeric powder (haldi)
- 1/2 tsp Red chilli powder (lal mirch)
- 1 tsp Coriander powder (dhania powder)
- 1/2 tsp Garam masala (optional for extra aroma) - optional
- to taste Salt (namak)
- 1 tbsp Cooking oil (use mustard oil or sunflower oil)
- 2 tbsp Fresh coriander leaves (hara dhania, chopped, for garnish) - optional
Instructions
- 1
Soak rajma overnight in plenty of water. Drain and rinse before using.
8-10 hours (soaking)
Soaking reduces cooking time and improves digestibility.
- 2
Pressure cook soaked rajma with 2.5 cups water and a pinch of salt for 5-6 whistles until soft.
15 minutes
Ensure rajma is soft and mashable between fingers.
- 3
In a heavy-bottomed kadhai, heat oil. Add cumin seeds and let them splutter. Add chopped onions and sauté until golden brown.
5 minutes
Browning onions enhances sweetness and depth of flavor.
- 4
Add ginger-garlic paste and green chilli. Sauté for a minute until raw aroma disappears.
2 minutes
Keep flame medium to avoid burning the paste.
Why This Dish is Healthy
This healthy Rajma Chawal recipe uses minimal oil and no cream, keeping it light and nutritious. The combination of plant-based protein from rajma and complex carbs from chawal gives sustained energy and satiety. The use of natural spices and fresh vegetables boosts antioxidants and aids digestion. It's a perfect choice for weight management, muscle building, and maintaining heart health, while still satisfying your Indian food cravings.
Rajma Chawal is rich in protein, dietary fiber, and complex carbohydrates, making it a balanced meal. Kidney beans provide essential amino acids, iron, magnesium, potassium, and B vitamins, which help in muscle repair, energy metabolism, and maintaining blood pressure. Using less oil and fresh ingredients ensures a lighter version, while basmati rice offers a lower glycemic index compared to regular rice. This dish is also low in saturated fat and free from cholesterol, making it suitable for most diets.
Pro Tips
- 💡Tip 1: Always soak rajma overnight for best texture and digestibility.
- 💡Tip 2: Simmer rajma after pressure cooking to enhance flavor absorption.
- 💡Tip 3: Mash a few beans into the gravy for a thicker, creamier consistency.
Storage & Serving
Store leftover rajma in an airtight container in the refrigerator for up to 2 days. Reheat with a splash of water to restore consistency. Rice should be cooled quickly and refrigerated separately to avoid spoilage.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 390.0 kcal |
| Protein | 13.0 g |
| Carbohydrates | 70.0 g |
| Total Fat | 6.0 g |
