Coconut Rajma Delight with Mixed Vegetables
Best For
Lunch
Dinner
Serves 2-3
Time : 1 hour
Ingredients
Flavoured Rajma
- 1/2 cup kidney beans (rajma), soaked
- 1 1/2 cups water
- 2 bay leaves
- 3 cloves
- 1/2 teaspoon rock salt
Veggies
- 1/2 teaspoon cumin seeds
- 1 cup chopped cauliflower
- 1/2 cup chopped potato
- 1/2 cup chopped bottle gourd
- 1/2 cup chopped carrot
- 1/4 cup green peas (fresh)
- 1 teaspoon coriander powder
- 1/4 teaspoon turmeric powder
- 1/2 cup water
Gravy
- 1 cup coconut milk
- 1 tablespoon jaggery powder
- 1/2 teaspoon fenugreek leave
- 1/2 teaspoon roasted cumin powder
- 1/2 teaspoon black pepper powder
- 1/2 teaspoon rock salt
Preparation
- Soak 1/2 cup rajma in water overnight.
- Prepare 1 cup coconut milk https://www.go-green.info/healthy-recipes/coconut-milk/
Method
- Place all the flavoured rajma ingredients in a pressure cooker. Cook for 5 whistles on medium flame for 20 minutes until soft. Don’t overcook or it could become mushy.
- Heat a pot and roast the cumin seeds for a minutes. Add all the remaining veggie ingredients, except the water, into the pot, and sauté for 3 minutes.
- Add the water, cover, and allow to cook for 7 minutes on medium flame.
- Meanwhile, place all the gravy ingredients in a blender and blend until smooth.
- Once the veggies are cooked, transfer the rajma and its water to the veggie pot. Cook uncovered for 7 minutes on medium flame. until the water has reduced.
- Switch off the stove and pour the gravy into the pot. Stir, and cover for 10 minutes. Serve warm.
Benefits of this Recipe:
- Plant-Based Protein: Rajma (kidney beans) are a rich source of plant-based protein, essential for muscle repair and growth.
- Nutrient-Dense Veggies: Cauliflower, potato, bottle gourd, carrot, and green peas provide an array of vitamins, minerals, and antioxidants crucial for overall health and well-being.
- Digestive Health: The combination of spices like cumin, coriander, fenugreek leaves, and black pepper aids digestion and promotes gut health.
- Creamy Coconut Gravy: Coconut milk adds a creamy texture to the dish while offering healthy fats and a rich flavor profile.
Nutritive Value:
- Kidney beans (rajma) offer protein, fiber, iron, and folate, contributing to heart health and blood sugar regulation.
- Mixed vegetables provide a variety of vitamins (A, C, K), minerals (potassium, magnesium), and antioxidants, supporting immune function and reducing inflammation.
- Coconut milk offers medium-chain triglycerides (MCTs) that provide energy, along with essential nutrients like manganese, copper, and selenium.
- Spices like cumin, coriander, and black pepper contain bioactive compounds with antioxidant and anti-inflammatory properties, promoting overall wellness.
- Jaggery powder adds sweetness and small amounts of vitamins and minerals like iron and magnesium, acting as a healthier alternative to refined sugar.
March 19, 2024
0