Legume
red rajmah.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
299
PROTEIN
19.9g
CARBS
48.6g
FAT
1.8g
FIBER
16.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories299kcal—
Protein19.9g40%
Carbohydrates48.6g18%
Fiber16.6g59%
Sugar1.5g3%
Total fat1.8g2%
Saturated fat0.26g1%
Trans fat0g—
Cholesterol0mg0%
Water9.9g—
MINERALS
Sodium10.4mg0%
Potassium1324mg28%
Calcium126mg10%
Iron6.1mg34%
Magnesium173mg41%
Phosphorus409mg33%
Zinc2.7mg24%
Copper0.78mg87%
Manganese1.2mg54%
Selenium22.4µg41%
VITAMINS
Vitamin A1.6µg0%
Vitamin C0mg0%
Vitamin D26.7µg134%
Vitamin E0.23mg2%
Vitamin K4.9µg4%
Thiamin (B1)0.30mg25%
Riboflavin (B2)0.19mg15%
Niacin (B3)2.4mg15%
Pantothenic acid (B5)1.8mg36%
Vitamin B60.21mg12%
Biotin (B7)0.77µg3%
Folate (B9)316µg79%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup190g
1 tablespoon11.9g
1 teaspoon4g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter804g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, promoting digestive health and helping to regulate blood sugar levels.
- ✓Excellent source of plant-based protein, essential for muscle building and repair.
- ✓High in essential minerals like iron, folate, and manganese, which support energy production and bone health.
- ✓Contains antioxidants that help combat oxidative stress and may reduce the risk of chronic diseases.
COOKING TIPS
In the kitchen.
- 1Always soak dried beans for at least 8 hours or overnight to reduce cooking time and make them more digestible. Discard the soaking water.
- 2Cook thoroughly by boiling for at least 30 minutes to destroy the natural toxin phytohaemagglutinin present in raw kidney beans.
- 3Use a pressure cooker to significantly shorten the cooking time, typically to 20-30 minutes after soaking.
- 4Red rajmah absorbs flavors well, making it ideal for curries, chilis, and stews. Add aromatics and spices early in the cooking process.
STORAGE
Keep it fresh.
- Store dried red rajmah in an airtight container in a cool, dark, and dry place for up to one year for best quality.
- Once cooked, store in an airtight container in the refrigerator for 3-5 days or freeze for up to 6 months.
FAQ
Frequently asked questions.
Is red rajmah healthy?
Yes, red rajmah is highly nutritious, offering a rich source of plant-based protein, fiber, and essential minerals like iron and folate. These nutrients support muscle repair, digestive health, and energy production. Its high antioxidant content also helps protect cells from oxidative damage.
How much protein is in red rajmah?
100g of dried red rajmah contains approximately 19.91g of protein. This makes it an excellent protein source for vegetarians and vegans, essential for muscle building and overall body maintenance.
Is red rajmah good for weight loss?
Yes, red rajmah can be beneficial for weight loss due to its high fiber and protein content, which promote satiety and help you feel full for longer. Additionally, it is very low in fat, containing only about 1.77g per 100g.
Is red rajmah vegan and gluten-free?
Yes, red rajmah is naturally both vegan and gluten-free. It is a staple in plant-based diets and is safe for individuals with celiac disease or gluten sensitivities, serving as a versatile base for many meat-free dishes.
Is red rajmah keto-friendly?
Red rajmah is generally not considered keto-friendly because it is high in carbohydrates, with about 48.61g of carbs per 100g. While these are healthy complex carbohydrates, they may exceed the daily carb limit for those on a strict ketogenic diet.
How do you cook red rajmah?
To cook red rajmah, first soak the dried beans for 8-12 hours. Drain and rinse them, then boil in fresh water or use a pressure cooker until they are tender. They are commonly used in curries, stews, salads, and chili.
Do I need to soak red rajmah before cooking?
Yes, soaking is highly recommended to reduce cooking time and improve digestibility. Soaking helps break down complex sugars that cause gas and ensures the beans cook evenly while helping to remove anti-nutrients.
What does red rajmah taste like?
Red rajmah has a mild, earthy flavor and a dense, creamy texture when properly cooked. It easily absorbs the flavors of spices and sauces, making it a popular choice for flavorful Indian curries and Mexican bean dishes.
How do you store dried red rajmah?
Store dried red rajmah in an airtight container in a cool, dry, and dark place to maintain freshness for up to a year. Once cooked, the beans can be refrigerated for 3-5 days or frozen for up to 6 months.
Can I eat red rajmah raw?
No, you should never eat red rajmah raw or undercooked. Raw kidney beans contain a toxin called phytohaemagglutinin, which can cause severe food poisoning; boiling them thoroughly for at least 10-15 minutes neutralizes this toxin.
