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Thinking about some soothing rajma soup? Read on to know more. - 24 Mantra Organic

Thinking about some soothing rajma soup? Read on to know more. - 24 Mantra Organic

Healthy-Recipe-Of-Rajma-Soup-To-Add-To-Your-Diet

Healthy Recipe Of Rajma Soup To Add To Your Diet

Recipes
6.04.2021

Rajma, or kidney beans, is a common addition in many dishes not just in India but around the world. In India, Rajma chawal is a famous dish, especially in the northern parts of the country. Steaming hot rajma over the aromatic basmati rice is a dish that is too good to be missed.

But what about other ways to prepare kidney beans? Since it is so popular and nutritious, it is cooked in multiple ways, including in the form of soup. Rajma soup is a tasty and healthier way to incorporate the beans in your diet and realise its health benefits.

Image source: From bowl to soul

Organic rajma’s nutritional profile is often linked with lower rates of heart and cancer diseases [1]. That’s because this bean is rich in potassium, protein, and fibre. Before we dive deeper into the rajma soup recipe, let us have a look at its nutritional content. Also, organic rajma is prepared without any harmful chemicals, preservatives and GMOs. Sustainable farming practices are adopted to deliver the best.

Nutritional Value Of Rajma

Nutrition Facts
Serving Size 130 g or 1/2 cup
Amount Per Serving 120
Calories
% Daily Value *
Total Fat 0 g 0 %
Saturated Fat 0 g 0 %
Trans fat 0 g
Sodium 140 mg 6 %
Total Carbohydrate 22 g 8 %
Dietary Fibre 9 g 32 %
Sugar 1 g
Includes 0 g added sugars
Protein 8 g
Vitamin D 0.00 mcg 0 %
Calcium 54.00 mg 4 %
Iron 3 mg 15 %
Potassium 507 mg 10 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Source: Nutrition Walls

Rajma soup recipe

Image source: Knorr India

To prepare a healthy rajma soup recipe, you’ll need the following ingredients.

  • 1/2 cup organic kidney beans; soak them overnight
  • 1 small onion finely chopped
  • 1 small tomato finely chopped
  • 2-3 garlic cloves, finely chopped
  • 1-inch ginger, finely chopped
  • Juice of 1/2 lemon
  • 1 teaspoon butter
  • Chopped fresh coriander
  • 1/4 teaspoon black pepper powder
  • Salt as per taste

Directions:

  1. To prepare rajma soup, heat a pressure cooker and add butter. Once the butter melts, add chopped garlic and ginger and sauté for around 30 seconds.
  2. Next, add into the butter chopped onions and stir fry until they turn soft.
  3. Then add finely chopped tomatoes. Add some salt to cook the tomatoes faster.
  4. Sauté until tomatoes turn mushy.
  5. Into the mixture, add soaked kidney beans, and stir fry for at least a minute.
  6. Next, add 2 cups of water and the remaining salt, and let it boil.
  7. Once the water starts boiling, close the lid of the pressure cooker and cook for 2-3 whistles.
  8. Lower the heat and then simmer for 5-7 minutes.
  9. Turn off the flame and let the cooker cool down, allowing the steam to escape naturally.
  10. Open the lid to check if the beans are well cooked by pressing the cooked beans between thumb and fingers. If the beans are still hard, then cook again for at least a couple of whistles.
  11. Once the beans are cooked, take a hand blender or the back of a ladle to blend rajma to get a soup consistency. By this time, you should be able to mash most of the beans. If you think the soup is too thick, add some more drinking water to adjust the consistency.
  12. Turn the heat on and let the soup boil again.
  13. Season the soup with black pepper, chopped coriander, and a dash of lemon juice.
  14. Turn off the flame and serve hot.

There you have it, a quick and easy rajma soup recipe. This soup is also suitable for toddlers and kids in small quantities. It is important to soak the beans overnight for them to cook quickly and be easy on the stomach.

 

Try 24 Mantra Organic’s Rajma and savour the taste of organic goodness.

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