DietGhar Rajma Masala
A wholesome Indian recipe crafted for health-conscious eating: nutritious, delicious, and easy to make at home.
Rajma masala is a beloved North Indian curry where creamy kidney beans simmer in a fragrant onion-tomato gravy. Our DietGhar version keeps all the rich, restaurant-style flavor but uses minimal oil and no heavy cream, so you can enjoy it guilt-free. The beans are cooked until melt-in-the-mouth tender, then folded into a masala that's balanced with warm spices and a hint of kasuri methi. It's a comforting, protein-packed meal that pairs perfectly with steamed rice or whole-wheat roti.
Ingredients
How to Make It
Rinse the kidney beans and soak them in plenty of water overnight or for at least 8 hours.
Drain the soaked beans and rinse again. Place them in a pressure cooker with 3 cups of water. Pressure cook on medium-high heat for 15-20 minutes or until the beans are completely tender and can be easily mashed. If using a stovetop cooker, wait for the pressure to release naturally.
While the beans cook, prepare the masala. Crush the ginger, garlic, and green chillies into a coarse paste using a mortar and pestle or a small blender.
Heat oil in a pan over medium heat. Add cumin seeds and let them sizzle.
Add the chopped onions and sauté until golden brown, stirring frequently to avoid burning.
Add the crushed ginger-garlic-chilli paste and cook for a few seconds until the raw aroma disappears.
Add the chopped tomatoes and cook until they soften and become mushy.
Stir in coriander powder, red chilli powder, turmeric powder, asafoetida (if using), and garam masala. Cook the masala until the oil starts to separate from the sides, about 5-6 minutes.
Add the cooked kidney beans along with the cooking liquid (or 2 cups of water if you drained them). Add salt to taste.
Simmer on low heat for 10-12 minutes, mashing a few beans with the back of a spoon to thicken the gravy. Adjust consistency by adding more water if needed.
Crush the kasuri methi between your palms and add to the curry. Stir and simmer for another minute.
Turn off the heat and garnish with fresh coriander leaves.
Serve hot with steamed rice, jeera rice, or whole-wheat roti.
Nutrition per serving
* Approximate values per serving
Health Benefits
Kidney beans are an excellent source of plant-based protein and dietary fiber, which helps keep you full and supports digestive health. This rajma masala is low in saturated fat and contains no cream, making it a heart-friendly choice. The spices like turmeric and ginger have anti-inflammatory properties. It's also a good source of iron and folate, beneficial for overall vitality.
Pro Tips
- →Soaking the beans overnight is essential for even cooking and better digestion.
- →If you're short on time, use canned kidney beans, but rinse them well and adjust cooking time.
- →Mashing a few beans into the gravy gives a creamy texture without adding cream.
- →Adjust the spiciness by varying the number of green chillies or red chilli powder.
- →For a richer flavor, add a tablespoon of yogurt or cashew paste at the end, but this will increase calories.
Variations
- 1Add a cup of spinach puree to make palak rajma.
- 2For a South Indian twist, add curry leaves and coconut milk instead of cream.
- 3Make it Jain by omitting onions and garlic; use asafoetida and ginger instead.
- 4Add diced bell peppers or carrots for extra vegetables.
Frequently Asked Questions
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