CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI
Kidney beans also known as Rajma is a very popular legume and doesn’t really need a formal introduction, just as the name suggests the shape represents kidneys with a reddish brown color and a thick skin. It has a strong and dense flavour and a slightly mild after taste pleasing to our palates in various forms of its preparations.
Brazil has been known to be the top producer of kidney beans out of the others. It is popular with India and Nepal as well in most curried forms. There are many varieties of these beans available in the market lighter ones in colour and also a bit small to big in size.
They are also called as king beans of nutrition since they are packed with elements of proteins. Thus making them a great replacement for red meat in many ways too. The overall composition of its balanced approach in our diet has been strongly recommended and we must include them in various ways in our day-to-day meal plans.
Health Benefits of Kidney Beans
- Rich in fiber, magnesium & iron content.
- They are considered good for the human brain and its functioning.
- Kidney beans help in maintaining healthy skin.
- They are good source which help us reduce weight.
- Kidney beans are regarded as heart healthy foods since they lower the cholesterol levels.
- Kidney beans are powerful immunity boosters.
- They have a good amount of protein which is beneficial for our meals.
- Kidney beans help lower blood pressure and improve blood sugar control.
CULINARY USES OF KIDNEY BEANS OR RAJMA
- One of the most popular ingredient especially in north Indian homes where Rajma Chawal refers to one of the best comforting food in day-to-day cooking made with love and affection by the women of the house.
- Besides being curried or in gravy form served with rice or parathas, rajma also features well in salads, soups, subzi concepts too.
- Kidney beans are also very popular with Mexican cooking as well. They use it in a number of ways by adding it to the tortilla wraps, the burritos, the enchiladas and more.
- Boiled and mashed laced with flavours and spices we can also have rajma tikkis, cutlets, burgers and sliders, having them mashed incorporating them into a paratha stuffing works well too, how about trying rajma and paneer kofta in a palak gravy.
- Rajma is also well known had just boiled with a touch of salt, pepper, lime juice, mint /coriander leaves. They add a feeling of fullness to the meals and also help curtail over eating.
Here are a couple of recipes using Kidney Beans
SAUNFIYA RAJMA TIKKIS
Ingredients
Boiled Kidney Beans/Rajma- 2 cups
For cooking the mixture
Oil-2 tbsp.
Ginger-garlic paste- 1 tsp
Chopped green chilies- 1 tsp
Chopped coriander- 1 tbsp.
Chopped mint leaves-2 tbsp.
Salt to taste
Garam masala powder- 1 tsp
Red chili powder-1/2 tsp
Crushed Saunf/fennel – 1 tsp
Grated paneer- 50 gms
Chat masala- 1/2tsp
For the binding
Breadcrumbs-1/2 cup
Maida/corn flour- ¼ cup as needed for coating.
Oil to shallow fry
To serve with
Green chutney/ tomato ketchup/dips and salsa.
Sliced onions/slice of lime.
Method
- Prepare all the ingredients for the patties.
- Heat oil and saute the ingredients one by one and add in the boiled beans, seasonings, spices, saunf and cook for 3-4 mins.
- Remove onto a plate, add in the binding agents mix well and shape into a dough like texture.
- Apply little oil on the fingers and divide into equal portions, slightly flatten them and coat with options as available and shallow fry them until nice crisp on the outside.
- Serve hot.
Chefs Variations
Try the same cutlets with stuffing of cheese and nuts in the center, can also make them non-veg by using mince, boiled chopped eggs etc.
DUM WALA RAJMA PULAO
Ingredients
Boiled rajma- 1 and half cup
Basmati rice- 1 and half cup
Water/stock as needed.
Oil/butter/ghee- 1 tbsp.
Bayleaf- 2 no
Peppercorns- 8-10 nos.
Sliced onions- 1 cup
Ginger-garlic paste- 1 tsp mix
Tomatoes chopped- ½ cup
Salt to taste
Red chili powder- ½ tsp
Dhaniya-jeera powder- 1 tbsp. mix
Garam masala powder- ½ tsp
Kasoori methi- 1 tsp
Cubes of potatoes-1/2 cup fried
Assorted veggies- carrots/beans etc can be added.
Green peas- ½ cup boiled
Assorted non-veg/veggies if any of your choice can be added.
Fresh coriander- 2 tbsp. for garnish.
Fried onions- ½ cup for garnish.
To serve with
Choice of raita/ papad/pickle.
Method
- Heat oil in a pan add in the whole spices add in the sliced onions and start cooking, add water little by little as they get brown, add ginger garlic paste.
- Add in the tomatoes, salt and spices, little water, cook well, add in the kasuri methi, rajma, rice and mix all well.
- Add double the amount of water/stock to make the pulao and allow to simmer, cover and cook in steam.
- Serve hot garnished with fresh coriander leaves.
Chefs Variations
Try the same recipe with soy keema and rajma along with additions as desired. We can also make kofta with rajma and paneer and layer the kofta gravy into a biryani concept, grated cheese, fried onions, rose water and serve hot. Rajma pulao with chicken curry cuts also tastes good in a methi garlic masala.
RAJMA AUR KEEMA KA DOSTANA
Ingredients
oil- 1 tsp
butter-1 tsp
garlic-1 tsp chopped
ginger-1 tsp chopped
onion-1 small chopped
green chili-1 tsp chopped
chicken keema-1 cup
salt and pepper to taste
mixed herbs & chili flakes to taste
tomato puree-1/2 cup
garam masala powder-1/2 tsp
red chili sauce-1 tsp
water-1/4 cup
green capsicum-1/2 chopped
sliced black and green olives-2 tbsp.
parsley/coriander leaves- 2 tsp chopped
Method
- Prepare all the ingredients for the rajma and keema masala dish.
- Heat oil and butter in a pan, saute the ginger, garlic, chilies and onions until light pink.
- Add in the tomato puree, seasonings, herbs, chili flakes, garam masala powder, rajma and chicken keema and bhunao or saute the keema well for 2-3 mins.
- Add little water and sauces to taste and simmer cover and cook for 10-12 mins, add green capsicums, olives, parsley etc and cook for another 8-10 mins until well cooked.
- Serve hot with Indian breads, garlic toasts, masala pao etc.
Chefs Variations
Try the same keema rajma duo using soya bean granules or soya keema with little green peas as well for a change, add more spices to your taste. Also try the same option with tofu and sprouts with rajma with a little touch of tomato ketchup and cheese to top.
INDO-WESTERN RAJMA RICE BOWL
Ingredients
Oil-1 tsp
Butter-1 tsp
Garlic-1 tsp chopped
Green chili- 1 tsp chopped
Onion-1 med size chopped
Tomato-1 med size diced
Capsicums-red/green-1/2 no diced
Rajma/ kidney beans-1 cup boiled
White rice/ brown rice-2 cups boiled
Salt and pepper to taste
Mixed herbs and chili flakes to taste
Tomato ketchup-2-3 tsp
Peanut butter-2-3 tsp
Water-1/2 cup
Red chili sauce -2 tsp
Roasted crushed peanuts-1-2 tbsp.
Parsley/coriander leaves-2 tbsp. chopped
Black/ green olives-2-3 tsp sliced
Cheese-2-3 tbsp. grated
For veg options
Zucchini cubes/ sliced mushrooms/ sliced Babycorn/ tofu or paneer cubes/ carrots/beans/peas etc
For non-veg options
Sliced chicken sausages/ boiled chicken cubes/ saute prawns/ cubes of chicken tikka etc
Method
- Prepare all the ingredients for the rajma rice bowl.
- Heat oil and butter in a pan, saute the garlic, chilies and onions for a few minutes.
- Add in the veggies/ non-veg ingredients as desired along with the boiled rajma, add in the seasonings, herbs, chili flakes and mix well.
- Now add in the sauces, peanut butter little water and mix it all well and simmer for 3-4 mins, then add in the cooked boiled rice and mix well, cover and simmer for 6- 8 mins.
- Serve hot garnished with greens, nuts, seeds, cheese and olives and enjoy it as a one meal dish.
Chefs Variations
I also like this recipe with a little scrambled eggs added to it once ready to serve with a splash of Capsico or tabasco sauce. The same recipe can also use cubes of boiled eggs, soya chunks, use leftover paneer tikka as well for veg options or try sliced seekh kababs for the non-veg.
KIDNEY BEAN BROTH
Ingredients
Oil/olive oil- 1 tbsp.
Garlic- 1 tsp chopped
Onion- ½ chopped
Carrots- ½ cup sliced
Boiled sweet corn-1/2 cup
Salt and pepper to taste
Mixed herbs- ½ tsp
Chili flakes- ½ tsp
Tomato puree- ½ cup
Green capsicums-1/2 no cubed.
Water/veg stock- 3-4 cups
Boiled rajma- ½ cup
Chopped parsley/coriander- 2 tsp.
Method
- Prepare all the ingredients for the soup.
- Heat oil, add in the garlic, onions and saute for 30 seconds.
- Add in the tomato puree, salt and seasonings/herbs/spices to taste.
- Add in the vegetables and mix well, add in the beans and water/stock, allow to simmer for 20 mins.
- Now shall add in the capsicum last and bring to a boil, adjust texture of the soup.
- Serve hot garnished with herbs/grated cheese/ dash of sour cream.
Chefs Variations
Try the same recipe with boiled chicken cubes, use chicken stock for the soup, also can use veggies like broccoli, zucchini cubes, tofu as well in the soup with rajma.
Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.
He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336.
