Description

Red kidney beans (Rajma):

They are versatile legumes rich in nutrients, making them a popular choice in various cuisines, especially Indian cooking, for their flavor, texture, and health benefits.

Description:

• Appearance: Large, kidney-shaped beans with a deep red color.
• Size: Approximately 1-2 cm in length.
• Texture: Firm and smooth when cooked.
• Taste: Mild, nutty, and slightly sweet flavor.

Nutritional Profile (per 100g cooked Red Kidney Beans)

• Calories: Approximately 127 kcal
• Carbohydrates: 22.8 g
• Dietary Fiber: 6.4 g
• Protein: 8.7 g
• Fat: 0.5 g
• Vitamin B1 (Thiamine): 0.2 mg (16% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Folate: 140 µg (35% DV)
• Iron: 2.4 mg (13% DV)
• Magnesium: 44 mg (11% DV)
• Potassium: 405 mg (12% DV)

Health Benefits

1. Rich in Protein:
   • Essential for muscle repair and growth.
   • Provides a good source of plant-based protein for vegetarians and vegans.
2. High in Fiber:
   • Promotes digestive health.
   • Helps maintain healthy cholesterol levels.
3. Good Source of Minerals:
   • Iron: Important for oxygen transport in the blood.
   • Potassium: Helps regulate blood pressure.
   • Magnesium: Supports muscle and nerve function.
4. Vitamins:
   • B Vitamins (B1, B6, Folate): Support energy metabolism and brain function.
5. Antioxidants:
   • Contains antioxidants that help protect cells from damage.
6. Heart Health:
   • The combination of fiber, potassium, and antioxidants supports heart health by reducing cholesterol levels and promoting healthy blood vessels.

Culinary Uses

• Rajma Masala: A popular North Indian dish where red kidney beans are cooked in a spiced tomato-based gravy.
• Salads: Added to salads for protein and texture.
• Soups and Stews: Used in hearty soups and stews for added nutrition.
• Curries: Used in various curries across Indian cuisine.

Cooking Tips

• Preparation: Soak beans overnight or for at least 8 hours to reduce cooking time and improve digestibility.
• Boiling: Cook in boiling water until tender (about 45-60 minutes) or use a pressure cooker to speed up cooking.
• Seasoning: Pair with spices like cumin, coriander, turmeric, and garam masala for authentic flavor.

Storage

• Dried Beans: Store in a cool, dry place in an airtight container for up to a year.
• Cooked Beans: Refrigerate in a sealed container for up to 3 days or freeze for longer storage.