Healthy Rajma (Kidney Bean Curry)

Ingredients

• 1 cup Kidney Beans (dry, soaked overnight and rinsed)
• 4 cups Water (for boiling beans; keep the cooking water for later)
• 2 tablespoons Mustard Oil (use raw mustard oil for authentic flavor; can substitute with neutral oil)
• 1 large Onion (finely chopped)
• 1 inch Ginger (grated)
• 5 medium Tomatoes (blended into a smooth paste)
• 2 pieces Green Chilies (finely chopped or blended into paste)
• 0.5 teaspoons Turmeric Powder (ground)
• 1 teaspoons Dry Coriander Powder (ground)
• 1 teaspoons Red Chili Powder (adjust to desired heat)
• 0.5 teaspoons Garam Masala (optional, adds warmth)
• to taste Salt (adjust according to the salt already in boiled beans)
• 2 tablespoons Fresh Cilantro (chopped, for garnish (optional))

Instructions

1. Soak the Beans

   Rinse the dry kidney beans, place them in a bowl, cover with water and let soak for at least 8 hours or overnight.

   Time: PT8H

   Temperature: Room temperature

2. Boil the Beans

   Drain the soaked beans, transfer to a large pot, add 4 cups fresh water, bring to a rolling boil, then simmer until the beans are very soft (about 30‑35 minutes). Keep the cooking liquid.

   Time: PT35M

   Temperature: 100°C

3. Prepare Aromatics

   Finely chop the onion, grate the ginger, and blend the tomatoes with green chilies into a smooth paste.

   Time: PT10M

4. Heat Mustard Oil

   In a large skillet, heat 2 Tbsp mustard oil over medium heat until it shimmers (about 2 minutes).

   Time: PT2M

   Temperature: Medium (~180°C)

5. Sauté Onion‑Ginger

   Add the chopped onion and grated ginger to the hot oil. Sauté, stirring frequently, until the mixture turns golden brown and aromatic (8‑10 minutes).

   Time: PT10M

   Temperature: Medium‑high

6. Add Ground Spices

   Stir in turmeric, dry coriander powder, red chili powder, and optional garam masala. Cook for 1 minute, ensuring the spices do not burn.

   Time: PT1M

   Temperature: Medium

7. Cook Tomato‑Chili Paste

   Add the blended tomato and green‑chili paste. Cook, stirring, until the oil separates from the masala and the paste darkens (6‑7 minutes).

   Time: PT7M

   Temperature: Medium

8. Combine Beans and Cooking Liquid

   Add the boiled beans together with their cooking water to the skillet. Stir to incorporate.

   Time: PT2M

   Temperature: Medium

9. Simmer the Curry

   Let the curry simmer uncovered for 5‑7 minutes so the flavors meld.

   Time: PT7M

   Temperature: Low simmer (~90°C)

10. Finish and Garnish

    Season with salt to taste, turn off the heat, and garnish with chopped fresh cilantro if desired. Let rest 2 minutes before serving.

    Time: PT2M

Nutrition Facts

Calories

515

Protein

20 g

Carbohydrates

60 g

Fat

12 g

Fiber

12 g

Ingredient Substitutions

• Instead of Kidney Beans: Black beans, Pinto beans
• Instead of Mustard Oil: Canola oil, Vegetable oil
• Instead of Green Chilies: Jalapeño, Serrano

Equipment Needed

• Large Pot
• Strainer
• Large Skillet or Pan
• Wooden Spoon or Spatula
• Blender or Food Processor (optional)
• Measuring Spoons
• Knife
• Cutting Board

Critical Steps — Do Not Skip

• Soak beans overnight to ensure softness
• Boil beans until very soft, retaining the cooking water
• Properly brown the onion‑ginger mixture for deep flavor
• Cook tomato paste until oil separates
• Adjust seasoning before serving

Chef Tips from the Video

• Soaking beans overnight reduces cooking time and improves digestibility
• A pressure cooker can cut bean cooking time to about 15 minutes
• If mustard oil is unavailable, use a mix of olive oil and a pinch of mustard seeds for similar flavor
• Garnish with fresh cilantro just before serving for a burst of aroma
• Serve with steamed brown rice or whole‑wheat roti for a balanced, nutritious meal

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 3 days.

Freezer: Freeze in portion‑sized containers for up to 2 months.

Room temperature: Do not keep at room temperature; refrigerate promptly after cooling.

Make-Ahead Tips

• Cook the beans ahead and keep them with their cooking water in the fridge
• Prepare the tomato‑chili paste in advance and store sealed for up to 2 days
• Reheat the curry on low heat, adding a splash of water if it thickens