Rajma chawal is an authentic North Indian dish, where rajma as a spicy curry which is served with steam boiled rice. The combination of rajma (kidney beans) and chawal (rice) giving it universal name of “rajma chawal”.
Some people avoid the combination of rajma and rice thinking it might be gain weight or fattening. But its not always true, the combination of kidney beans and rice makes complete protein. It releases all essential amino acid present in protein. You may also wanna know about Benefits of Eggplant for Kidneys Health
Kidney beans are nutritious as they contain lots of proteins, vitamins, carbohydrates, and minerals. The texture, flavor and taste of kidney beans are great and posses potassium, magnesium and iron content. For vegetarians it is an excellent substitute to meat. It promotes good health and possesses numerous disease fighting antioxidants.
Nutritional Value of Kidney Beans (Rajma)
Kidney beans are a good source of protein and are mainly composed of fibres and carbs. According to myfitnesspal these some fact about rajma chawal
- Carbs 67 g
- Dietary Fiber 9 g
- Sugar 0 g
- Fat 15 g
- Saturated 8 g
- Polyunsaturated 1 g
- Monounsaturated 4 g
- Trans 0 g
- Protein 10 g
- Sodium 532 mg
- Potassium 891 mg
- Cholesterol 36 mg
- Vitamin A 52 %
- Vitamin C 35 %
- Calcium 17 %
- Iron 46 %
Percentages are based on 2000 calories a day.
Rajma chawal used as affordable alternative to proteins. It is rich source of protein and carbohydrates. The main nutritional component of kidney beans is the starchy carb and is suitable for diabetic patients. These some health benefits of rajma chawal:
1. Prevention of cancer
These special beans are loaded with manganese and act as antioxidants. The free radicals in the mitochondria are reduced by the antioxidant defense. The beans also comprise of vitamin K and are vital for protecting the bodily cells from oxidative stress which decrease the risk of cancer. Colon cancer can be prevented by including kidney beans in our diet.
2. Lowers cholesterol
The kidney beans contains high substances of complex carbohydrates and dietary fibre and that’s the best source to lower cholesterol levels in the blood. Kidney (rajma) take longer to digest compered to processed food. It means that you tender to eat less while they’re part of the foods.
3. Good for diabetics
The risk of diabetic can increase due to high blood sugar levels. Rajma chawal is healthy option for diabetic due to its low glycemic index, which keep blood sugar balance. It can dcrease the risk of diabetics. You may also wanna know about Benefits of Kumquats Diabetes Treatment
4. Improves memory
Kidney beans are rich in Vitamin B1, which contributes greatly to healthy cognitive functions. Sufficient levels of Vitamin B1 help in synthesizing acetylcholine (an important neurotransmitter), which ensures proper functioning of the brain and boosts concentration and memory. It is also beneficial in slowing the progress of Alzheimer’s and dementia. You may also wanna know about The Powerful Health Benefits of Thinai Rice from Tamil
5. Powerhouse of proteins
Kidney beans have high protein content. So much so that it can serve as a great substitute for meat for vegetarians. When consumed with rice or whole wheat pasta, it provides a boost of protein to the body without the added calories of meat or heavy dairy products. You may also wanna know about Benefits of Muskmelon for Diabetes Treatment
6. Natural detoxifier
A lot of foods these days are loaded with preservatives, which contain sulphites. High sulfite content is known to be toxic to the body. It is also beneficial for people with sulphite allergies because the symptoms of the allergies rapidly decrease after regular consumption of kidney beans.
7. Prevents hypertension
Kidney beans help reduce hypertension by its source such as magnesium, soluble fibre and protein. Indeed, those are the substances to maintain normal blood pressure. Also, the potassium and magnesium expand the arteries and vessels, that’s how to ensure blood flows.
8. Helps in weight loss
Kidney beans contain large amount of dietary fibre that it keeps you to stay full longer. Thus, the large contents of low fat makes it a wholesome low calorie for you your meal.
9. Relieves constipation
The insoluble dietary fibres add bulk to your stool, which ensures a smooth bowel movement and helps in relieving constipation. You may also wanna know about Health Benefits of Banana for Constipation
10. Boosts the immune system.
Kidney beans are rich in iron, manganese, magnesium, vitamins, proteins and fibre content. The Manganese present in kidney beans is beneficial for the metabolism of the body and breaks down the nutrients in the body and produces energy required for the body.
Kidney beans are not only a rich source of protein and carbohydrates, but they are also a rich source of antioxidants as well. They are known to limit damage caused to cells and promote longevity as they have anti-ageing properties. The problems that are caused to our body and skin by eating unhealthy foods can be reduced by adding kidney beans to the diet.
12. Cleanses stomach
When kidney beans are consumed in the right quantities they can also help with cleansing the digestive tract, ensuring removal of toxins from the body and lowering the risk of colon cancer.
13. Strengthens the bones
Kidney beans are a rich source of nutrients including fiber, manganese, calcium, protein, phosporus, iron and folate that increase bone-health and prevent osteoporosis. Raw kidney beans do contain high levels of lectins that might post a health risk. Make sure to proper soaking and cooking kidney to avoid the risk.
14. Helps reduce migraine
The magnesium present in kidney beans helps in preventing the awful migraine headaches and also stabilizes blood pressure.
15. Helps reduce cataracts
Vitamin B3 has been seen to reduce and in some cases cure cataracts. An essential trace mineral such as zinc found in kidney beans that might help protect your eyes from damaging effect of lights.
16. Helps relieve rheumatoid arthritis
Kidney beans contain high amount of copper that is the source to reduce inflammation in your body. Also, it performs the source to ease arthritis, and promote the flexibility of the ligaments and joints.
17. Helps relieve asthma
Studies have shown that low magnesium levels can lead to asthma. Eat a half cup of kidney beans would reducing inflammatory diseases like asthma. You may also wanna know about Benefits of Garlic for Asthma Treatment
18. Cures Acne
Kidney beans contains zinc, which is good for skin and diet.
The new skin cells produced are very useful to decrease the acne breakouts and clear the pores on the skin. A bowl full of kidney beans consumed daily is very important for eye health as it is a good source of zinc.
The Cautions of Rjma Chawal
Despite of its health benefits of rajma chawal, rajma chawal involve certain health risks. They are rich in protein, carbohydrates, vitamins, and fibre. It is very important that appropriate amount of rajma chawal are incorporated in the diet to avoid any harmful risks.
For good results and good health about 25 to 38 grams of fibre can be included in the diet but with age it should be decreased. Eating large quantities of rajma chawal can cause problems for bowel health and digestion.
Some of the problems that can be caused include blocked intestines, abdominal pain, diarrhea and gas. Getting too much of folate from the rajma chawal is also harmful as it can increase the risk of cancer.
Too much of rajma chawal can cause damage to the organs and hence it is important to monitor the diet well. Also to be monitored are excess iron in the diet that can damage the brain and even trigger the heart to cause heart attacks.
Rajma, or kidney beans, are harmful or even poisonous, when you consume them raw or undercooked.
In fact, they may still be harmful when they are cooked at a temperature that’s lesser than 100 degree Celsius. However, they are safe when they are properly cooked in a certain way.
- Don’t eat them raw or undercook
Make sure it completely done when you cooked it. It found that eating without cooking them properly would It found that eating them without cooking them properly can lead to damage the brain and trigger to heart attacks
- Cook at high temperature
Make sure to cook it at high temperature. Cook it below 100°c would not killed the bactheria and still run the risking of gastro infection.
- Boiled for at least 10 minutes.
This is the perfect way to go about if you are a kidney bean lover and want to keep stomach infections at bay. Only soaking the beans overnight isn’t enough. They need to be boiled for at least 10 minutes to completely destroy the haemagglutin traces in it. This way they are perfectly healthy to be had.