Lighter Rajma Chawal | Heart-Healthy Punjabi Kidney Beans
Lighter Punjabi rajma with olive oil instead of ghee. Same authentic taste, 40% less fat, higher fiber & probiotics.
Ingredients
- 4 cans (15 oz each) kidney beans (rajma), drained and rinsed, or 2 cups dried beans soaked overnight
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon cumin seeds
- 2 bay leaves
- 3 medium yellow onions, finely diced
- 2½ tablespoons fresh ginger-garlic paste
- 3 medium fresh tomatoes, finely chopped, or 1 can (400g) crushed tomatoes (no added sugar)
- 3 green chilies, minced
- 1 teaspoon ground coriander
- ¾ teaspoon turmeric powder
- 1½ teaspoons Kashmiri red chili powder
- 1 teaspoon garam masala
- ½ teaspoon kasuri methi (dried fenugreek leaves)
- Salt to taste (or use ½ teaspoon for better control)
- 4 cups low-sodium vegetable broth
- ½ cup fresh cilantro (coriander leaves), chopped
- 2 tablespoons plain Greek yogurt (optional, for creaminess without extra fat)
- Cooked basmati rice or brown rice for serving
Health Scores
Instructions
- 1
Prepare kidney beans by soaking dried beans overnight in plenty of water and draining thoroughly, or use the quick-soak method: boil for 2 minutes and rest for 1 hour before draining; skip this if using canned beans.
- 2
Transfer soaked dried beans to a pressure cooker with 5 cups fresh water and cook at high pressure for 15-20 minutes until tender, then release pressure naturally; omit this step if using canned beans.
- 3
Warm olive oil in a large heavy-bottomed pot over medium-high heat until fragrant, about 1 minute.
- 4
Drop cumin seeds and bay leaves into the hot oil, letting them sizzle and perfume the oil for 30-40 seconds.
- 5
Add the diced onions to the pot and sauté, stirring occasionally, until softened and light golden brown, approximately 6-8 minutes.
- 6
Stir in the ginger-garlic paste and cook while stirring constantly for about 2 minutes until the raw aroma fades and the mixture becomes fragrant.
- 7
Fold in the chopped tomatoes along with the minced green chilies, then cook over medium heat, stirring frequently, until tomatoes completely break down and the oil becomes visible on top of the masala, around 8-10 minutes.
- 8
Dust the ground coriander, turmeric powder, red chili powder, and garam masala over the tomato mixture, stirring well to distribute the spices evenly, then toast for 1-2 minutes until aromatic.
- 9
Add the drained cooked beans to the spiced tomato base and gently stir to combine.
- 10
Pour in the low-sodium vegetable broth and bring to a gentle boil over medium-high heat.
- 11
Lower the heat to medium-low and simmer uncovered for 20-25 minutes, stirring occasionally, until the rajma becomes creamy and flavors deepen; the sauce should coat the back of a spoon.
- 12
Taste and adjust salt to your preference, keeping in mind that canned beans may already contain sodium.
- 13
Remove from heat and stir in the kasuri methi and fresh cilantro, mixing gently throughout; if using Greek yogurt, swirl it in just before serving for added creaminess.
- 14
Allow the rajma to rest for 2-3 minutes off the heat so flavors fully develop.
- 15
Serve the hot rajma over steamed basmati rice or brown rice, with extra fresh cilantro and sliced green chilies on the side for garnish.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 3 tablespoons ghee or vegetable oil | 2 tablespoons extra-virgin olive oil | Reduces saturated fat by 40% while maintaining flavor; olive oil provides heart-healthy monounsaturated fats and polyphenols |
| 4 cups water or regular vegetable broth | 4 cups low-sodium vegetable broth | Reduces sodium intake by ~30%, better for blood pressure management and cardiovascular health |
| Cooking method remains the same, but optional Greek yogurt added at end | 2 tablespoons plain Greek yogurt stirred in just before serving | Adds creaminess and protein without excess fat; the live cultures support gut health and digestion |
| Basmati rice for serving | Brown rice or whole grain basmati rice for serving | Increases fiber content and lowers glycemic index; brown rice has more nutrients and supports better blood sugar control |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 285 |
| Total Fat | 7g |
| Carbohydrates | 38g |
| Fiber | 11g |
| Protein | 16g |
Nutrition Comparison
| Classic | Metabolic Health | Healthier | |
|---|---|---|---|
| Calories | 358 | 285 | 285 |
| Protein | 18g | 18g | 16g |
| Carbs | 52g | 28g | 38g |
| Fat | 9g | 10g | 7g |
| Fiber | 15g | 12g | 11g |
| Sugar | 7g | - | - |
| Health Scores | |||
| Gut Health | 9/10 | 9/10 | 88/10 |
| Anti-Inflammatory | 8/10 | 9/10 | 85/10 |
| Blood Sugar | 7/10 | 8/10 | 82/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
