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 Kidney Beans in your kitchen

Almost every Indian will be familiar with the lip-smacking north Indian favourite - Rajma Chawal. Rajma in Hindi and Kidney beans in English.  Well, Rajma chawal is none other than Kidney beans cooked in a spicy gravy and served with rice or it could be turned into a pulao. 

Native to Central America and Mexico, Kidney beans are named after the shape they take and are available in an array of sizes,  colours and varieties such as, red, white, black, purple, spotted, striped and mottled. the botanical name of the beans is (Phaseolus vulgaris). The beans are nutrient-dense containing good amounts of iron, copper, folate and magnesium. 

How to cook Kidney beans:

Kidney beans must be soaked overnight in water and then pressure cooked for 15 to 20 minutes in fresh water. Never use the soaking water to cook the beans. If the beans have not been soaked overnight, they can be soaked for 4 to 5 hours in hot water and they are good to go. 

According to Ayurvedic expert, Dr Dixa Bhavasar, the soaking of Rajma and other legumes is important because soaking improves nutrition absorption which would otherwise be blocked by tannins and Phytic acids. She adds that the soaking water can be used to water plants at home. It is advisable to soak heavy legumes like Rajma for 12 to 18 hours if soaking overnight. Canned Kidney beans are also available. 

Health Benefits: 

• Kidney beans aid diabetes treatment: According to the American Diabetes association-beans in general can regulate blood pressure levels much more than starchy foods. 
• Supports Heart health: Kidney beans have been found to cut the risk of heart disease and lower LDL(bad cholesterol while increasing levels of HDL   (good cholesterol). Kidney beans are also rich in potassium, another important nutrient that regulates blood pressure levels. 
• Aids weight loss: The fibre in kidney beans keeps you full for a longer period of time. 
• Supports bone health: The calcium and magnesium in Rajma strengthen bones and the folate present in the bean helps to maintain joint health. 

Caution: 

Raw or improperly cooked Rajma is a hazard to health as the anti-nutrients may block nutrient absorption. Kidney beans may also cause bloating and flatulence in some people. It's best to consume the beans in moderation or check with your health care provider. 

On your Plate:

• Rajma Chawal
• Chilli Con Carne
• Rajma Galouti kebab
• Wraps and Rolls
• Cold in a salad
• Dal Makhni

Add on folks!

This post is part of the BlogchatterA2Z2023 challenge.