It is a myth that healthy food is tasteless and boring. This rajma recipe is a perfect example of how healthy food can be tasty yet nutritious. A popular and favourite rajma chawal recipe originating from North India (Punjab) with a healthy no-oil twist. Rajma masala or kidney beans curry is high in protein, complex carbohydrates, essential vitamins and fibre that support weight loss, muscle building, and sustained energy.
Why you’ll love this recipe?
- If you’re looking for an Indian dish that is both tasty & guilt-free, this is the best option for you.
- Healthy North Indian, high-protein, high fibre, low-calorie, and flavourful No Oil Punjabi Rajma
Masala. - Provides you with long-lasting energy and supports weight loss and healthy muscles.
This version preserves the natural goodness of the kidney beans by using fresh ingredients, less masala, and no oil, in contrast to the typical rajma masala or kidney bean curry, which is filled with heavy spices and oil. With zero added fat, low calories, high protein, and high fibre content, this Punjabi rajma supports weight loss, making it a smart choice for anyone seeking a balanced, nutritious, and tasty meal. Serve it with brown rice, roti, or bhakri, with a salad for a complete, guilt-free comfort meal.
Ingredients:
- Rajma – ½ Cup (50 gm)
- Onion – 1 Big
- Tomato – 1 Big
- Ginger & Garlic Paste – 1 Tbsp
- Green Chilli – 1
- Curd – 2 Tbsp
- Haldi Powder – ½ Tsp
- Garam Masala – ½ Tsp
- Red Chilli Powder – ¼ Tsp
- Salt to taste
- Coriander for Garnishing
Method:
- Soak rajma overnight.
- Throw away the water the next day & wash it thoroughly & pressure-cook.
- Peel, wash, and chop the onion and tomato.
- Make a paste of onion and tomato separately.
- Heat a non-stick pan, add tomato paste and cook for 4-5 minutes.
- Add onion paste and cook for a few minutes.
- Add ginger-garlic paste & chopped green chilli to the above.
- Add all the spices and cook for another 2-3 minutes.
- Now add beaten curd & stir well.
- Add rajma and water as per consistency and cook till done.
- Add salt to salt & garnish with coriander.
- Serve hot with steamed rice or roti.
Pro Tips:
- Pre- soak the rajma for better digestion – Always soak the rajma for at least 8–10 hours or overnight. This reduces cooking time, improves texture, and helps remove the bloating-causing compounds.
- Avoid old rajma beans – Old rajma beans that have been on the shelf for a long time take longer to
cook or won’t cook at all. - Cook the rajma beans well – Undercooked or overcooked beans can cause bloating and other gut
disturbances. Properly cooked rajma can be mashed easily with fingers. - Use a non-stick pan – Since no oil is being used, a non-stick pan helps prevent the masala from
sticking & burning. - Curd for creaminess – Whisk the curd well before adding to prevent it from curdling. This adds a
creamy texture to the rajma gravy without adding heavy cream, making it low-fat. - End it with flavour boosters – Add a dash of lemon juice or sprinkle some cumin powder to enhance the flavour and add freshness to the rajma gravy.
- Rest the curry before serving – Let the gravy sit for 10-15 minutes before serving. This helps to
naturally thicken the gravy and also deepen the flavours. - Alternate low-carb meal idea – Boil some extra rajma beans and toss them with your choice of
vegetables. This makes a high-protein, high-fibre, low-carb, and light dinner option.
FAQs:
1. Can I use canned rajma beans?
Canned products normally have excess preservatives & high sodium content. Therefore, just make
sure to rinse it well before using to remove the excess sodium before adding it to the curry.
2. How many whistles to cook rajma?
Pressure cook rajma for 4-5 whistles on a medium heat. However, aged / old rajma beans might take
longer to cook. Therefore, always opt for fresh rajma and don’t forget to soak them overnight.
3. How to boil rajma without soaking?
Rinse the beans well and add them to a pressure cooker with 2–2½ cups of water. Cook on medium
flame for 10–12 whistles, then check for softness. If still slightly firm, cook for 2–3 more whistles until
tender. Once cooked, drain excess water and use as desired.
4. Is this Punjabi rajma recipe good for weight loss?
Yes! Since this version uses no oil, less masala and is high in protein, it’s low in calories and therefore
It’s an ideal recipe for weight loss.
5. What can I pair it up with?
You can pair it up with rice / brown rice / any millet bhakri / whole wheat roti, and add a bowl of salad
/ cooked vegetables to make it balanced and nutritious.
6. How much protein does ½ cup (50g) of rajma have?
½ cup (50g) of rajma beans has about 10-11gm of protein, along with fibre, which helps in satiety & weight loss.
7. Can I add other vegetables to this rajma recipe?
Yes, you can add vegetables like spinach, cauliflower, bell peppers, carrot, and beetroot to enhance
colour and nutrient content.
8. Can I meal prep & store the rajma curry?
Yes, it can be meal prepped and stored in an airtight container for 3-4days.
9. How can I make the rajma recipe a balanced meal?
Pair the rajma with a roti or a katori of rice; to make it more nutritious, have millet roti or brown rice.
Add a bowl of mixed vegetable salad and a serving of curd or buttermilk to make it a balanced meal.
10. How can I make the rajma recipe a balanced meal?
You can use brown rice instead of white rice and add a bowl of vegetable salad/raita to make it a balanced meal.
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