Light Rajma Masala

Nutrition

Ingredients

• 1 cup rajma (kidney beans) (soaked overnight, or canned)
• 1 medium onion (chopped)
• 2 medium tomato (pureed)
• 1 tbsp ginger-garlic
• to taste cumin, turmeric, coriander powder, garam masala, salt
• 2 tsp oil

Instructions

1. If using dried rajma, soak overnight and pressure cook until soft. Canned rajma works too; rinse well.
2. Heat the oil, crackle the cumin, and saute the onion and ginger-garlic until golden.
3. Add the tomato puree and spices and cook until the masala thickens and the oil just separates.
4. Add the cooked rajma with a little of its water, simmer 8-10 minutes, mash a few beans to thicken, and serve.

Why this is weight-loss-friendly

Rajma is high in protein and very high in fiber, which keeps you full for a long time. Keeping the oil measured and pairing it with a small carb portion makes it a filling, weight-loss-friendly plate.

Substitutions

• Bulk the gravy with chopped spinach or capsicum for more volume and fiber.
• Use a teaspoon less oil and a non-stick pan to keep it lighter.

Variations

• Serve over a small portion of brown rice, or with a single roti and salad.

Storage & meal prep

Keeps 2-3 days refrigerated and the flavour deepens. Freezes well.

Cook a big batch of rajma at the weekend and make the masala fresh through the week.

Common mistakes

• Too much oil and rice: rajma chawal gets heavy fast. Measure the oil and keep the rice portion small.
• Undercooked beans: they should be soft enough to mash. Cook fully for the best texture and digestion.

FAQs

Is rajma good for weight loss?

Yes. Rajma is high in protein and fiber and low in fat, so it is very filling. Keep the oil measured and the rice portion small to keep the meal calorie-conscious.

How do I make rajma lighter?

Use a couple of teaspoons of oil, bulk the gravy with vegetables, and serve it with a small portion of rice or a single roti rather than a large helping.