This easy, 6 ingredient (counting salt, pepper and oil, each as ingredients) Tomato Basil Sauce for Pasta or Pizza is a very basic and simple sauce. I make it about once a month and then freeze it in separate small portions so that there is […]
Quick Easy Strawberry Poppyseed Dressing with Chia Seeds for a delicious and healthy Dip or Salad dressing. A cupful of nutrition in less than 10 minutes!
It is late January and the weather is shifting from chill to pleasant. Cloudy most days, its just right for hot tasty meals. Time for Nimona or Tehari from my Eastern Uttar Pradesh recipes, both with fresh green peas, or spicy Biriyani, Aloo mutter, Chole or of course, the all time favourite, Rajma. On weekends its nice to make a pot of Rajma and have it with rice maybe for lunch and chapatis at dinner. It is also a perfect dish on festive occasions or when there are guests to cater to, as you can serve a great meal with just rajma and rice or roti with a simple salad of onion and tomato slices with lemon wedges.
My Rajma recipe is one I have been following for decades, and the taste always comes out exactly the same. There are a few criteria to making a really tasty Rajma:
- Pre soak the Rajma overnight
- Cook the Rajma till soft
- Use the best available and fresh Garam Masala powder
- Be generous in the volume of onion and tomatoes used (in my recipe, equal volumes of rajma, onion and tomato are suggested)
- Stir the Rajma well with heavy ladle while sautéing. The more you ‘bhunav’ the masala and the rajma, the better it tastes.
- Ensure the masala does not catch at the bottom of the pan.
Just as in making the Hummus of the right flavour and texture, every step in making Rajma is significant – the soaking, the cooking, making the gravy and sautéing the Rajma, the garnish. I have tried to share with you all the little things that go to make this curry flavourful, nutritious and easy on the stomach. As the red kidney bean is hard and difficult to digest, soaking and cooking till the beans are really soft and fall apart at the touch, is essential. It is definitely possible to soak the beans for just a few hours in hot water, instead of soaking them overnight, but this fast track method does not give the total softness that you will find after soaking them overnight. It is interesting to note that even when cooked very well, the bean still gives texture to the curry and you don’t land up with a mushy dish.
Strain and Discard the water in which the Beans are soaked:
Straining and discarding the water in which the bean is soaked is an important step. After straining, throughly rinse the soaked beans in fresh water before cooking them. This is a practice I have always followed (without any logical reasoning) though I have had some doubts as to whether nutrition is lost when the water in which the beans are soaked, is discarded. An item I recently came across in Wikipedia gives insights into why this practice is followed, and validates the cooking process laid down in the recipe below:
“Raw kidney beans contain relatively high amounts of phytohemagglutinin, and thus are more toxic than most other bean varieties if not pre-soaked and subsequently heated to the boiling point for at least 10 minutes. The US Food and Drug Administration recommends boiling for 30 minutes to ensure they reach a sufficient temperature long enough to completely destroy the toxin. Cooking at the lower temperature of 80 °C (176 °F), such as in a slow cooker, can increase this danger and raise the toxin concentration up to fivefold.”
Pramod taught me how to make Rajma, and it is a family favourite. Though some of the steps I have followed in this tested and tried recipe may differ from that of popular recipes online, just try making it this way and see how delicious it is.
Note: Plan sufficient time for making the Rajma, as, apart from soaking the beans overnight, you may need to pressure cook it twice if it doesn’t cook well the first time around. I have observed that rajma from different sources that I purchase from, have different cooking times.
The cooking process below is easy, but it needs patience as there are various steps to be followed.
The quantity of garam masala depends on its potency and freshness. Too much of it can spoil the taste. I use a strong garam masala (bought from a speciality store which has maintained the same standards of taste and quality for the last 15 years), so 1 teaspoon is more than sufficient.
Serve with hot rice and a salad. Goes well with roti and phulka too. Or even with a lightly toasted focaccia or bread. Thick rajma without its liquid is a nice filling for a wrap or quesadilla.
Health and Nutrition:
Kidney Beans are rich in protein. They are also high in fibre including insoluble fibres called alpha-galactosides, which can sometimes cause diarrhoea and flatulence. The fermentation of these fibres also results in the formation of short-chain fatty acids are considered to improve colon health and to reduce the risk of colon cancer
The Beans have a high carbohydrate content, predominantly made up of starch, and are often advised for controlling high sugar in diabetics. This starch is a slow-release carbohydrate, hence it takes longer to be digested than most foods and the resultant rise in blood sugar is gradual and does not cause large blood sugar spikes. Kidney beans have a low glycemic index (the measure of how each food affects the rise in blood sugar after it is consumed).
Kidney beans are a good source of various vitamins and minerals including vitamin K1, iron, molybdenum, folate or B9, copper, manganese, potassium, and phosphorus.
Studies have suggested that bean consumption may give lower risk of overweight and obesity.
Raw or inadequately cooked kidney beans are not advisable as they give risk of toxicity. Use fresh spices to get the best flavours from the Rajma Masala.
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Cooking for my daughter after the birth of my little granddaughter, has taxed my culinary ingenuity to the core. The cooking is not the problem, each dish I make is easy and takes very little time, as I use vegetables and lentils which cook fast. […]
The challenge in cooking for the New Mom (specially the Indian Mom with a taste for spices and chillies) is making food that is not only appropriately healthy and nutritious, helps in lactation and /or in healing the exhausted body, but is delicious and tempts the appetite too.
Its surprising however how much flavour a little ghee and fresh ground pepper can add to even unlikely vegetables such as the various gourds, never a favourite in my family in the best of times.
The first 40 days following delivery being critical to the wellbeing of the new mom, the food has to be appetising and well balanced to give the overall health benefits and to lead the body back to good health.
This is the first of the set of easy recipes I am writing from the food I actually make for my daughter now that she has delivered her second baby, a few days ago. I will be making Khichidi for the New mom, most days for dinner, using of course different vegetables and some changes in flavours to keep it interesting at each meal.
My post on cooking for the new mom, elsewhere on this blog, gives an outline of the diet and a broad list of what foods are good or not to be served post delivery. These are of course, from my experience and based on traditions that I have learnt from my Tamil Brahmin background, interspersed with North Indian food and with Western food to suit the tastes of my daughters. The recipes are largely Indian, but you will shortly find recipes for hummus of chickpeas, and home made pita bread on the menu for one of these 40 days post delivery.
This recipe of Khichidi for the New mom is however very Indian and traditional. It is nutritious and if made without adding chillies or spices, is just right for her. The addition of garlic, mustard and cumin seeds, pepper and plenty of ghee (clarified butter) to well cooked rice and easily digestible moong dhal lentils makes for a balanced meal or pathiya samayal as it is called in Tamil.
As I have been making khichidi for my daughter almost every evening for dinner, I have been adding different suitable vegetables each evening. Carrots (peeled and diced small), methi (fenugreek leaves)- washed, drained and minced, spinach leaves, or a plain gourd such as snake gourd or chow chow (marrow gourd) would be best. I have added a little tomato occasionally, after the 4th day from delivery.
The important thing in this recipe is to add plenty of water so that the khichidi is quite fluid, be liberal with the ghee and flavour with powdered pepper and cumin. Serve with roasted or microwaved pappad.
The look feel and tone of the Recipes on the Blog is going to be focussed, for the next month or so, on ‘postpartum’ food or food for new moms, with this series on Cooking for the New Mom. This post describes the broad diet […]
Flavoured with almond, lemon and vanilla, these easy to make Jam Sandwich cookies are an anytime treat. This cookie reminds me of the biscuit tins we (rarely) received as birthday gifts when we were children, with tempting looking jam biscuits painted on them. The recipe is adapted from the Raspberry Jam sandwich recipe in Martha Day’s ‘Baking.’
A few weeks ago I had posted my guide on how to soak fruits for a Christmas Cake. I had soaked the fruits in the 3rd week of November, and by the first week week of December it was time to bake the cake, giving […]