Indian · lunch, dinner
Dhaba-Style Rajma Masala
Video by Your Food Lab on YouTube · Open on YouTube
- Vegetarian
- Gluten-free with a swap: Most asafoetida (hing) is blended with wheat flour: use a gluten-free one or leave it out
- Nut-free
Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.
Kidney beans give about 12 g of fibre and 13 g of protein a serve and make it rich in folate and iron. The thick gravy is built from about 800 g of onions and tomatoes rather than cream.
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Ingredients 25
Method
Tap a time to watch that step in the video.
- Soak the rajma 7–8 hours or overnight. Drain, rinse and pressure cook with the bay leaf, cinnamon, black cardamom, cloves, a pinch of salt and water 1 inch above: one whistle on high, then 2–3 on medium. Release naturally; remove the whole spices. 0:48
- Grind the onions to a paste without water. Separately grind the tomatoes, garlic, 2-inch ginger and 2 green chillies to a fine purée. 2:07
- Heat the ghee and oil in a kadhai on high. Crackle the cumin seeds, add the asafoetida and onion paste and cook, adding splashes of hot water when it sticks, until golden brown. 3:35
- Lower the heat and add the turmeric, Kashmiri chilli, coriander and cumin powders, amchur and black salt with a splash of hot water. Stir until the fat separates. 4:21
- Add the tomato purée and salt, cook 2–4 minutes on high, then cover and cook on low for 10–12 minutes, stirring now and then, until the fat separates and the masala darkens. 4:52
- Add the cooked rajma with its water. Mash a few beans with the ladle and cook on high for 4–5 minutes until semi-thick. Check the salt and lower the heat. 5:32
- Dry-roast the kasuri methi, crush it in your palms and add it. Heat the extra ghee if using and stir it in with the yellow chilli, ginger julienne, sliced green chillies, garam masala and coriander. Serve with roti or rice. 6:46
Tip. Soak the rajma overnight; the time shown does not include soaking. Skip the finishing ghee for a lighter dish. Red kidney beans work too, and rajma keeps 3 days in the fridge or freezes well.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 42%
- Protein 18%
- Fat 40%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 56% of the 33 g of net carbs come from the chitra rajma. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Folate High46%
184 µg a serve, mostly from chitra rajma (81%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron High36%
6.5 mg a serve, mostly from chitra rajma (39%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 High33%
0.5 g a serve, mostly from oil (47%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C High30%
27 mg a serve, mostly from tomatoes (38%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High30%
0.5 mg a serve, mostly from chitra rajma (27%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High27%
32 µg a serve, mostly from chitra rajma (30%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Magnesium High22%
92 mg a serve, mostly from chitra rajma (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High21%
980 mg a serve, mostly from chitra rajma (47%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A Source19%
167 µg a serve, mostly from desi ghee (26%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc Source18%
1.9 mg a serve, mostly from chitra rajma (60%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source15%
2.3 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium Source10%
135 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 3
Selenium6%
3.5 µg a serve, mostly from chitra rajma (37%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Your Food Lab; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.