Health Benefits of Rajma (Kidney Beans)

Kidney beans are an excellent source of proteins, fibres and complex carbohydrates. Let us look at various nutritional components present in 100 grams (g) of kidney beans:

Kidney beans contain various bioactive compounds such as phenolics, starch blockers, phytic acid and anthocyanins that offer a host of health benefits.

Rajma Improves Digestion

One of the popular red rajma benefits is that it helps with digestion. Well-cooked kidney beans contain a high amount of protein and dietary fibre.

These fibres act as probiotics, which help in adequately absorbing nutrients from the food by slowing down the digestion process. Furthermore, the insoluble dietary fibre present in rajma adds bulk to the stool, which further helps in smooth bowel movements.

Rajma Improve Heart Health

Another benefit of eating rajma is better heart health. Kidney beans are a great alternative to meat and other protein sources that have high cholesterol levels. High cholesterol contributes to various heart diseases, such as heart attack, stroke, etc.

However, kidney beans contain magnesium, which acts on cholesterol and helps the body fight various heart diseases. Furthermore, if consumed in appropriate quantities, it also helps maintain a strong heart.

Rajma for Weight Loss

Another important rajma benefit is weight loss. It is a great option for people who are looking for a diet rich in fibre. The fibre content present in rajma makes you feel fuller for a longer time and prevents overeating.

In addition to this, kidney beans also contain resistant starch, which aids in the weight management process. However, to reap all its benefits, kidney beans should be cooked healthily with less oil.

Rajma Control Blood Sugar

Rajma's glycemic index is very low, which simply means it does not elevate blood glucose levels.

Furthermore, it contains various bioactive compounds such as anthocyanin, resistant starch and phenolics, which have antioxidant properties that offer protection against the development of diabetes.

Additionally, the consumption of red kidney beans helps lower postprandial blood glucose levels.

Rajma Improves Brain Health

Another crucial white rajma benefit is that it helps in improving brain health. These beans are an excellent source of Vitamin B1, which further assists in the synthesis of acetylcholine, thus improving the functioning of the brain.

It also helps boost concentration power and the memory of the brain. Not just this, various studies have shown that the consumption of kidney beans can reduce the risk of Alzheimer's disease and dementia up to a certain extent.

Rajma Lowers Blood Pressure

It is a nutrient-rich legume that can contribute to lowering blood pressure. These beans are high in potassium, a mineral known to help reduce the effects of sodium and relax blood vessel walls, thereby lowering blood pressure.

Additionally, rajma is an excellent source of dietary fibre, which can help improve overall cardiovascular health by reducing cholesterol levels and improving blood flow.

Rajma Prevents Cancer

Another health benefit of rajma is its ability to prevent cancer. The beans are loaded with antioxidants that help fight cancerous cells in the body.

The flavonoid content present in the rajma is an essential nutrient that prevents the formation of cancer cells in the body.

Furthermore, the vitamin K content present in kidney beans reduces the oxidative stress in the body, and thus, prevents the risk of cancer.

Rajma Strengthens Bones

Rajma is a good source of calcium and magnesium, both crucial for maintaining strong and healthy bones. It also provides phosphorus, another mineral important for bone structure and strength.

Rajma is also rich in folate, which supports joint health and reduces the risk of osteoporosis and osteomalacia.

Rajma Improves Skin Health

Another crucial benefit of rajma seeds is that they help enhance skin health. They are packed with antioxidants, including flavonoids and polyphenols, which help protect the skin from damage caused by free radicals and environmental stressors.

Furthermore, they are a good source of vitamins such as B vitamins, which support skin cell regeneration and repair. Additionally, the high fibre content aids in detoxification, helping to keep the skin clear and radiant by eliminating toxins from the body.

Rajma is Good for Pregnant Women

Rajma is an excellent choice for pregnant women due to its rich nutritional profile. It provides essential nutrients such as folic acid, which is crucial for foetal development and helps prevent neural tube defects.

Additionally, rajma is a good source of iron, which supports increased blood volume and helps prevent anaemia during pregnancy. The high fibre content aids in digestion and can alleviate common pregnancy-related issues like constipation.

Kidney beans, available all year round, are a versatile and nutritious ingredient. Typically, they come in dried form, requiring an overnight soak and pressure cooking to achieve their soft, delectable texture. Here are some delightful rajma recipes to try at home.

Rajma Saagwala

Ingredients

• ½ cup of soaked, drained and pressure-cooked rajma

• 3 cups of chopped green chawli or amaranth leaves

• 1 ½ teaspoon of oil

• ½ teaspoon of cumin seeds

• 1 ½ teaspoons of chopped green chillies

• 1 teaspoon of ginger paste

• 1 teaspoon of chopped garlic

• ½ cup of chopped onions

• ¼ teaspoon of turmeric powder

• Salt (as required)

**How to Prepare **

Step 1: Heat the oil in a pan and add cumin seeds.

Step 2: When the cumin seeds start to crackle, add the green chillies, chopped garlic, ginger paste and onion.

Step 3: Saute all the ingredients for 4 to 5 minutes.

Step 4: Add the amaranth leaves and rajma and mix it well.

Step 5: After that, add the dried masala, i.e. turmeric powder and salt and mix it well.

Step 6: Let it cook for 4 to 5 minutes on a medium flame and stir the mixture occasionally.

Step 7: The rajma saagwala is ready; serve it with hot chapatis or paratha.

Rajma Kebab

**Ingredients **

• 1 cup of soaked and boiled rajma

• 2 teaspoons of oil

• ½ cup of finely chopped onions

• 1 teaspoon of finely chopped ginger

• 1 ½ teaspoon of finely chopped green chillies

• 2 tablespoons of chopped coriander leaves

• ¼ teaspoon of turmeric powder

• ¾ teaspoon of garam masala

• ¼ cup of Bengal gram flour

• Salt (as required)

**How to Prepare **

Step 1: In a bowl, add rajma and mash it.

Step 2: Heat oil in a non-stick pan and add onions.

Step 3: Saute onions until they become translucent. Add ginger and green chillies and saute for 30 seconds on a medium flame.

Step 4: Next, add the rajma, Bengal gram flour, turmeric, salt, coriander leaves and garam masala. Mix all the ingredients well.

Step 5: Let it cook for 2 minutes on medium flame while stirring continuously.

Step 6: Switch off the flame, pour the mixture into a bowl, and set it aside to cool.

Step 7: Now make an oval flat kebab of the mixture.

Step 8: Cook the kebab on a non-stick pan until it turns golden brown from both sides.

Step 9: Serve the rajma kebab with coriander chutney.

Rajma Chawal

**Ingredients **

• ½ cup of soaked overnight rajma

• 3 cups of cooked rice

• 1 tablespoon of oil

• ½ teaspoon of cumin seeds

• ¼ teaspoon of asafoetida

• ½ cup of sliced onions

• ½ teaspoon of ginger garlic paste

• ½ cup of chopped tomatoes

• ¼ teaspoon of turmeric powder

• ½ teaspoon of chilli powder

• 1 teaspoon of coriander and cumin seeds powder

• 1 tablespoon of finely chopped coriander leaves

• Salt (as required)

**How to Prepare **

Step 1: Heat the oil in a pressure cooker and add the cumin seeds and asafoetida.

Step 2: Add the onion and ginger-garlic paste and saute it for 2 to 3 minutes.

Step 3: Next, add the tomatoes, chilli powder, turmeric powder, coriander, cumin seeds powder and salt and cook on a medium flame for 2 to 3 minutes, stirring occasionally.

Step 4: Next, add the rajma and one cup of water, mix it well and then pressure cook it for 4 whistles.

Step 5: Let the steam escape before opening the lid.

Step 6: Add the cooked rice, mix it well, and let it cook for 2 minutes on medium flame while stirring occasionally.

Step 7: Garnish the rajma chawal with coriander leaves and serve it.

When consumed raw or partially cooked, rajma may cause various side effects.

Gas and Bloating

The fibre content is very high in the rajma. Due to this, too much rajma consumption can cause gas and bloating problems.

Not just this, digestive discomfort is common after eating rajma if it is not properly cooked. That is why it is crucial to soak kidney beans overnight and cook them thoroughly.

Allergic Reactions

Another common rajma side effect is allergic reaction in some individuals. Those who are allergic to legumes such as rajma may have itching, swelling, hives, etc. after consumption. The allergic reaction may vary from mild to severe, depending on the legume.

Kidney Disease

Rajma is rich in potassium, which may pose a risk for individuals with kidney disease or those on potassium-restricted diets. The kidneys regulate potassium levels in the blood, and if they are not functioning properly, consuming foods high in potassium can result in hyperkalemia.

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Kidney beans are an excellent plant-based source of protein and are swamped with various other unique plant compounds. Due to their rich nutritional profile, kidney beans aid in weight loss, improve brain health, strengthen bones and much more.

However, they should be consumed in adequate quantities to avoid side effects like bloating, gas, etc. In case of any side effects, seeking advice from a healthcare practitioner is crucial.

Is it good to eat kidney beans every day?

Yes, eating kidney beans in adequate quantities every day can support digestive health, help maintain stable blood sugar levels and provide sustained energy.

What are rajma seed's benefits?

Rajma seeds offer various health benefits, such as improved heart health, low cholesterol, better skin health and more.

How long do we need to soak the rajma?

Rajma needs to be soaked for at least 8 hours or overnight to ensure it cooks evenly and reduces cooking time.

Disclaimer: This is a general guide on the Health Benefits of Rajma (Kidney Beans). It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.