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“Maa ke haath ka rajma chawal” is an emotion in itself! In a lot of north Indian homes, especially, a weekend lunch is almost incomplete without this beloved combination. In several homes, it’s a food synonymous with care. Childhood memories are peppered with eating a piping hot plate of rajma chawal at the school canteen, or with the extended family over Sunday lunch. In many ways then, rajma chawal fits the tag of the ultimate comfort food. But it turns out that it is more than that, in fact! Rajma chawal can be one of the best weight-loss foods to include in your diet plan, especially for vegetarians.
Even Shilpa Shetty Kundra had once revealed the realisation that she didn’t need “asparagus and quinoa to lose weight”. It was something she could do with something as simple as homemade rajma chawal since “it’s a wholesome meal with all nine amino acids”.
Rajma is mainly cooked with red kidney beans, onions, tomatoes, garlic and spices. And they go perfectly with rice – white, brown or red is a choice you could make for yourself! While you may often think that combining roti with rajma would be better than eating rice, you should remember that moderation is key! That is also why we urge you to use the bowl method to control your indulgence.
Interestingly, rajma chawal combines two palatable food groups-grains and legumes-to deliver a complete dose of protein. Together, they deliver all essential amino acids, Which is often a challenge for vegetarians, renowned nutritionist and author Kavita Devgan tells Health Shots. Its high protein levels (9 grams in 100 grams as per the United States Department of Agriculture) gives high satiety value, thereby curbing cravings.
Besides being a filling meal in itself, rajma chawal is also an instant mood-lifter. Devgan says that the fact that it is loaded with soluble fibre makes it great for the gut and a also lowers cholesterol. Its high fibre content make rajma good for diabetics.
Did you know that 100 grams of boiled kidney beans are packed with 405 mg of potassium? If you follow nutrition closely, you would know that potassium consumption helps to keep blood pressure in check. The American Heart Association recommends that potassium-rich foods are important in managing high blood pressure or hypertension. It also eases tension in blood vessel walls, thereby lowering blood pressure.
Rajma or red kidney bean is said to be extremely high in molybdenum, a rare mineral not frequently found in foods, apart from iron and copper, says Devgan. It is also a great source of calcium, which is widely known for its bone-building properties.
Well, if we consider the above benefits, it’s easy to say that rajma chawal may be great as one of the weight loss foods, as well as for people who may be fighting diabetes. It’s also friendly food for heart and cholesterol patients, and its folic acid content make it viable for pregnant women.
* Always make it with a pinch of hing to make it less gaseous.
* Have one medium bowl at a time only.
* Eat it for lunch preferably as rajma can take time to digest.
* You can have red kidney beans thrice a week in different forms. Sometimes, you can stick to the classic rajma chawal, and other times you can experiment with a bruschetta, tikki or salad made of rajma!
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