Rice and Beans (Rajma) are a classic pairing, make up a complete protein

100 gram of  cooked red beans (rajma) provide 127 kcal, as a rich source it provides 20% or more of the Daily Value (DV) of protein, 33% DV of folate, 22% DV of iron, 20% DV of phosphorus, 10–19% DV of thiamin, copper, magnesium, and 11–14% DV of zinc.

All plant-based proteins are not complete proteins that contain adequate amounts of all nine essential amino acids – there are nine essential amino acids which humans must obtain from their diet in order to prevent protein–energy malnutrition and resulting death, they are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.

Rajma and rice, when combined, make up a complete protein:

Both rajma and rice when eaten together release all essential amino acids present in protein, which separately they lack – both brown and white rice are low in lysine but high in methionine; in contrast, beans are high in lysine but low in methionine; combining them helps to get enough of each, as well as the remaining seven essential amino acids, to count as a complete protein.

One cup (239 grams) of rice and beans provides 12 grams of protein and 10 grams of fiber.

The best ratio of rice and beans may be higher in beans and lower in rice  – for more protein and fiber, as well as the higher nutrient quality of beans.

(Ref. livestrong.com, healthline.com & Wikipedia)

For creating sauce for rajma, I mixed roasted whole black gram sauce (chutney) (Spicy Dipping Sauce/Chutney – Recipe) with some powerful nutritive and richly flavorful ingredients:

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masalahealth.in – November 2021


More Rajma Recipes

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