If you didn’t know, kidney beans, also known as Rajma, are an extraordinary source of protein that is plant-based. Additionally, the food item is also rich in vitamins, minerals, fibres, and antioxidants that can provide many health benefits. Other than that, with Rajma one can prepare a variety of delicious dishes, which are healthy and easy to prepare. Furthermore, rajma promotes colon health and helps in preventing colon cancer.

Vegans and vegetarians often find themselves in a dearth of options when it comes to protein sources. According to USDA, a 100-gram serving of raw kidney beans contain about 24 grams of protein. Kidney beans teamed with rice are dubbed as the complete protein meal.

Speaking of which, here is a low-fat recipe for Rajma Kebabs which make for a lip-smacking dish to add to your meals. This is how you can whip up this proteinaceous veg snack.

Time needed

Preparation time:        30 minutes

Cooking time:             30 minutes

Calorie count: 1080

Servings: 7-8 people

Ingredients

1 cup Kidney Beans/ Rajma

1 medium-sized potato

1 medium-sized onion, finely chopped

2 tsp ginger, finely grated

2 green chillies, finely chopped

2 tbsp coriander leaves, finely chopped

½ tsp salt

½ tsp cumin seeds

¼ tsp red chilli powder

½ tsp Garam Masala

½ tsp Chaat Masala

2 tsp oil

How to cook:

1. Soak the rajma overnight in 3 cups of water
2. Boil the rajma in a pressure cooker along with the salt for 2 whistles on medium or low flame.
3. Boil the potato separately
4. Let the rajma cool down and then strain it to remove the extra water, which can later be used as gravy.
5. Mash the rajma thoroughly.
6. Also, peel the potato and mash it separately.
7. Next, to prepare the spices, heat a pan and add 2 tsp of oil in it. Saute cumin seeds for a while till they change colour and then add onions, ginger, and green chillies. Fry the mixture for a few minutes.
8. Add chopped coriander leaves to the mixture and taste it. Adjust seasoning as required and turn off the heat when done. Leave it to cool.
9. Mix everything from the mashed rajma and potatoes with the fried onions and cumin seeds preparation. Add seasoning as required and let the mixture cool down.
10. After the mixture has cooled down, divide it into 16 equal oval-shaped portions and set them aside for 15 minutes.
11. Heat a pan, sprinkle it with oil and start frying your kebabs till they are golden brown on both sides.
12. When done, serve hot with your favourite chutney.

Rajma kebabs are a good choice for a wonderful snack with friends and family and a healthy meal as well. You should definitely give this recipe a try especially if someone in your family suffers from diabetes.

A good part of kidney beans is carbs. But, don’t you fret already. The carbs present in kidney beans are the good kinds, also known as the ‘slow-release carbohydrate’. Kidney beans have a very low glycaemic index (29), which makes it an ideal food for diabetics.