Rajma (Kidney Bean) Curry
A hearty rajma curry with plant protein, iron and plenty of fibre, a filling prenatal favourite that pairs well with a plate of steamed rice.
- High fibre
- Iron source
- Vegan
Why you'll love this
Slow-simmered rajma in a thick onion-tomato gravy is proper Sunday comfort food, and it tastes even better the next day with steamed rice.
Good for: Lunch · Dinner · Batch cooking · Comfort food · Vegan
Total Time
45 min
Serves
3 people
Calories
260 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre10 g
- Iron3.5 mg
- Folate115 mcg
- Potassium520 mg
Why it can be useful during pregnancy
Rajma chawal is one of the most filling vegetarian meals you can put on a pregnancy plate, with plant protein, iron, folate and a lot of fibre from the beans. It also cooks in a big batch, so one pressure cooker session covers two or three meals.
Fibre
A bowl of rajma is rich in fibre from the kidney beans, which adds bulk to stool and helps keep bowel movements regular; drink plenty of water alongside.
From: rajma
Iron
Kidney beans bring plant iron, which helps make haemoglobin, and the tomato puree in the gravy adds some vitamin C to help your body take it up.
From: rajma, tomato puree
Folate
Rajma adds folate, which the body needs to make new cells, so this curry counts towards your food folate alongside your prenatal vitamin.
From: rajma
Protein
The beans give this curry a good share of plant protein, and eating it with rice, the way Indian kitchens always have, rounds that protein out.
From: rajma
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Rajma (kidney beans), soaked overnight – 1 cup
- Onion, finely chopped – 1 large
- Tomato puree – 1 cup
- Ginger-garlic paste – 1 tbsp
- Cumin seeds – 1 tsp
- Turmeric powder – 1/2 tsp
- Red chili powder – 1/2 tsp
- Garam masala – 1 tsp
- Oil – 2 tbsp
- Salt – to taste
- Coriander leaves – for garnish
Easy substitutions
Rajma (kidney beans) → Canned kidney beans, rinsed
Canned beans are already cooked and safe, and they save the overnight soak on busy days.
How to make it
- 1
Drain the soaking water, then pressure cook the rajma with salt and fresh water for 5-6 whistles until completely soft and easy to mash.
- 2
Heat oil, add cumin seeds, then chopped onion; sauté until golden.
- 3
Add ginger-garlic paste, cook 1 minute, then add tomato puree and spices. Cook until oil separates.
- 4
Add cooked rajma along with its water; simmer 15-20 minutes until curry thickens.
- 5
Garnish with coriander; serve with steamed rice.
Pregnancy-friendly tips
- Squeeze a little lemon over your plate or add a kachumber of tomato and onion to help your body absorb the plant iron.
- If you have gestational diabetes, fill more of the plate with rajma and salad and keep the rice portion moderate; check portions with your dietitian.
- For heartburn, go easy on the red chilli and garam masala, and finish dinner at least 3 hours before bed.
- Leftovers keep well in the fridge; reheat until the curry is bubbling hot.
Safety note
- Raw or undercooked rajma contains a natural toxin that causes severe vomiting and diarrhoea. Soak overnight, throw away the soaking water, and cook in fresh water until the beans are completely soft.
Frequently asked questions
Is rajma safe to eat in pregnancy?
Yes, as long as it is fully cooked. Soak it overnight, discard the water and cook until completely soft; never eat rajma that is still firm in the middle.
Can I cook rajma in a slow cooker?
Not from raw. Low heat does not destroy the toxin in raw kidney beans and may make it worse, so pressure cook or boil the beans first, then simmer the curry as long as you like.
Ratings & Reviews
Sign in to rate this recipe.
You might also like
More Prenatal Recipes
Chana Dal Dhokla (Steamed Lentil Cakes)
Soft, savoury steamed cakes made from split bengal gram, perfect as a protein-rich snack during pregnancy or a light postpartum meal.
- Folate-rich
- Protein source
- High fibre
Vegetable & Dal Soup with Whole Grain Toast
A light vegetable and dal soup with whole grain toast, a warm prenatal supper that brings protein, folate and plenty of fibre in one simple bowl.
- High fibre
- Folate source
- Light meal
Iron-Rich Spinach & Lentil Soup
A hearty prenatal soup made with red lentils, fresh spinach and warming spices — rich in iron and folate to support healthy blood production during pregnancy.
- Iron-rich
- Make-ahead
- Vegan