12 health benefits of kidney beans with rajma gravy recipe

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Kidney beans, also known as red beans, are a type of legume that is rich in nutrients and has numerous health benefits.

12 health benefits of kidney beans:

1. High in protein: Kidney beans are an excellent source of protein, containing approximately 15 grams of protein per cup.

2. Promotes digestive health: Kidney beans are rich in fiber, which promotes digestive health by helping to regulate bowel movements and reducing the risk of constipation.

3. Lowers cholesterol levels: The soluble fiber in kidney beans can help lower cholesterol levels by binding to bile acids and removing them from the body.

4. Regulates blood sugar levels: The fiber and protein in kidney beans can help regulate blood sugar levels, making them a good choice for people with diabetes.

5. Supports heart health: The fiber, potassium, and folate in kidney beans all contribute to heart health by reducing the risk of heart disease.

6. Boosts energy levels: Kidney beans are a good source of carbohydrates, which provide energy to the body.

7. Helps with weight management: The high fiber and protein content of kidney beans can help promote feelings of fullness and reduce overall calorie intake, making them a good choice for weight management.

8. Strengthens bones: Kidney beans are rich in minerals such as calcium, magnesium, and phosphorus, which are important for strong and healthy bones.

9. Supports immune system function: The high vitamin C content in kidney beans can help support the immune system and protect against infection.

10. Provides antioxidant protection: Kidney beans are a good source of antioxidants, which help protect the body against damage caused by free radicals.

11. Supports brain health: Kidney beans contain folate, which is important for brain health and may help reduce the risk of age-related cognitive decline.

12. Promotes healthy skin: The vitamin C in kidney beans is important for healthy skin, as it helps produce collagen, a protein that is essential for skin health and elasticity.

kidney beans recipe – rajma gravy recipe:

Here’s a simple recipe for Rajma gravy:

Ingredients:

2 cups Rajma (Kidney Beans) soaked overnight
1 onion, finely chopped
2 tomatoes, finely chopped
1 tablespoon ginger-garlic paste
1 teaspoon cumin seeds
1 teaspoon coriander powder
1 teaspoon garam masala powder
1/2 teaspoon turmeric powder
1/2 teaspoon red chili powder
Salt to taste
3 tablespoons oil
Coriander leaves for garnishing
Instructions:

Rinse the soaked kidney beans and transfer them to a pressure cooker. Add enough water to cover the beans and cook for about 5-6 whistles or until the beans are soft and tender. Drain and set aside.

Heat oil in a pan and add cumin seeds. Let them splutter.

Add finely chopped onions and sauté until they turn translucent.

Add ginger-garlic paste and sauté for a minute.

Add finely chopped tomatoes and cook until they turn mushy.

Add coriander powder, turmeric powder, red chili powder, and garam masala powder. Mix well and cook until the spices are well blended.

Add the boiled kidney beans to the pan and mix well with the tomato onion masala. Add salt to taste.

Add water to adjust the consistency of the gravy. Bring the gravy to a boil and let it simmer for 10-15 minutes on low heat.

Garnish with fresh coriander leaves and serve hot with steamed rice or roti.

Enjoy your delicious Rajma gravy!

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/About us:
Doctor Karthikeyan MBBS., MD (Community Medicine)
Dr Karthikeyan MBBS., MD (Community Medicine)
Email: karthikspm@gmail.com
Website: https://www.doctorkarthikeyan.com

Disclaimer:
Dr Karthikeyan received his Doctor of Medicine in Community Medicine from Kasturba Medical College, Manipal in 2006. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr Karthikeyan and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Thanks for watching

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