Rajma or kidney bean is among the most common types of legumes found in Indian kitchens. In some regions, especially in North India, rajma is synonymous with a dish, often eaten with rice, and together known as rajma chawal. But the beans can also be used to prepare a variety of other culinary treats. If you're on a weight loss diet, rajma can actually work wonders for you, provided you cook it in the right way. We have put together a short list of benefits and healthy recipes for rajma that you need to check out:
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Here Are The Top 3 Benefits Of Rajma For Weight Loss:
1. High in protein:
Rajma is an excellent source of plant-based protein. Those wanting to lose weight require a consistent intake of protein to keep their system in balance. Kidney beans can also curb your appetite and keep unwanted cravings at bay.
2. Rich in fibre:
According to USDA data, every 100-gram serving of rajma provides around 15.2 grams of dietary fibre. High-fibre foods can help promote satiety and also improve gut health. Thus, rajma can give your weight loss journey a power-packed boost.
3. Can regulate blood sugar:
Kidney beans have a low glycemic index. This, along with its fibre and protein content, may prevent blood sugar spikes. While this can help diabetics, it can also be good for those on a weight-loss diet. Weight management and blood glucose levels are closely linked, and both are influenced by your cravings and dietary habits.
Apart from these benefits, rajma is rich in minerals and antioxidants. It is also said to be good for your heart. Do you need any more reasons to add it to your diet? Now let's delve into how you should consume it:
Is Rajma Chawal Good For Weight Loss?
Rajma (a preparation of red kidney beans) is often savoured with rice (chawal). Photo Credit: iStock
Rajma chawal can be considered a traditional delicacy as well as a popular comfort food combination. If you're dieting, make sure you don't add too much oil/ ghee/ butter/ cream while preparing the dish. Apart from the beans, the remaining ingredients are weight-loss-friendly and brimming with nutrients. But the rice (chawal) may pose a problem for dieters. Since white rice is not high in complex carbs, it is advisable to control your consumption of it. But as part of a balanced diet, you can indulge in rajma chawal occasionally.
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How To Have Rajma On A Weight Loss Diet: 4 Easy And Healthy Kidney Bean Recipes
1. Add it to your salads
Rajma can be a wonderful addition to your salad - not just in terms of nutrients but also in texture. Kidney beans can give your salad a unique twist and bring some variety to your regular meals. You can pair it with a range of ingredients and dressings. For your reference, here's an easy recipe for a rajma salad
2. Prepare rajma-based snacks
You can use rajma to make a variety of delicious snacks - similar to those made with moong dal and channa (chickpeas). Remember to pan-fry, bake or air-fry the snacks, to ensure that you don't use too much oil and increase your calorie intake unnecessarily. If you want a nutritionist-approved recipe to begin with, watch the recipe video for rajma cutlets here.
3. Make rajma stuffing for certain food items
You can prepare fillings for rolls as well as parathas using rajma. Since the beans don't have a strong taste of their own, you can experiment with seasonings and combinations. We recommend using fresh veggies, Indian masalas and other low-calorie ingredients. To give you an idea, here's a recipe for a wholesome rajma paratha you will love.
Use it while making soup
You might have heard about the benefits of having dal soups. Now prepare yourself to taste the goodness of rajma soup! After all, dal and rajma come under the broader category of legumes - and both are good for weight loss. You can actually make a nourishing rajma soup inspired by Mexican flavours at home. Sounds intriguing? It also contains chickpeas and several types of vegetables. Read the full recipe here.
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Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.