Apr 3, 2008

Nutritional Highlights of Kidney Beans ( Rajma )

Kidney Beans are large and kidney-shaped . They have a solid flavor and texture. These beans are produced mainly in the northern U.S.A. and owes its popularity in America and Europe to its large size, bright color and solid texture.

Kidney beans pick up flavors well, making them ideal for marinating or adding to stews. When cooking them with tomatoes or tomato sauce, it is usually better to precook the beans, as otherwise the acids in the tomato may prevent the beans from softening and so require longer cooking time. Soak the dried beans for 12 hours before cooking, then pressure-cook for 20 minutes, or simmer on the stove for 1 1/2 to 2 hours. 1 cup of dried beans makes approximately 3 cups of cooked beans. Use kidney beans to make chili, and add them to stews, soups, and salads, as well as to grain and vegetable dishes.

Like most beans, kidney beans are rich in the best sort of fiber - soluble fiber - which helps to eliminate cholesterol from the body. They are a good source of folate, potassium, iron, manganese, copper and zinc. As a high-potassium, low-sodium food they help reduce blood pressure. Not only are they low in fat, but when combined with grains, beans supply high quality protein which provides a healthy alternative to meat or other animal protein. Kidney beans also contain protease inhibitors which frustrate the development of cancerous cells.

Calories in Kidney Beans:Kidney beans (boiled, red), 1 cup (177g)
Calories: 225
Protein: 15.3g
Carbohydrate: 40.4g
Total Fat: 0.88g
Fiber: 11.3g
*Excellent source of: Iron (5.2mg), Magnesium (80mg), and Folate (229 mcg)

Good source of potassium
Good source of protein
Lowers cholesterol
High in fibre
Digestive tract cleanser
Promotes beneficial bacteria

Rajma ( Kidney Beans ) cooked in coconut masala
Cook 1 cup boiled Rajma + 1 tomato + salt
Cook for 15 minutes
Add coconut masala
Ingredients for coconut masala
Grated coconut - 1 cup
Red chilly powder -1 teaspoon
Turmeric powder -1/2 teaspoon
Seasoning ( cooking oil + mustard + jeera + curry leaves)

1 comment:

Meera said...

hi Niya:
Rajma in coconut masala looks deliciously different. I always make it using onion-tomatoes - punjabi style! Will try with coconut soon.