Kidney beans
1 katori · ~150 g
160
Carbs24 g
Protein9 g
Fat1 g
Fibre9 g
Nine grams of fibre and nine of protein in one bowl. Very few Indian dishes do better.
Worth eatingThe verdict
Rajma is one of the best things you can eat. It usually arrives buried under twice the rice it needs.
Component by component
Per 1 katori rajma + 2 katori rice. Estimates, not yet verified against IFCT 2017.
Oil in the gravy
~1.5 tbsp · ~20 g
175
Carbs0 g
Protein0 g
Fat20 g
Fibre0 g
Restaurant rajma is a fat-heavy gravy. Home rajma often is too.
Where the damage isRice
2 katori cooked · ~200 g
260
Carbs56 g
Protein5 g
Fat1 g
Fibre1 g
The default portion is roughly double what the beans need to be a complete meal.
Where the damage isThree ways to fix it
Ordered by what you give up.
Option 1 · Flip the ratio−130
One katori of rice, two of rajma.
More protein, more fibre, fewer calories, and it is more filling. The single best change on this page.
Taste cost: None
Option 2 · Cut the gravy oil−120
One tablespoon of oil at home, or skim the top layer when eating out.
Rajma carries its own flavour from long cooking. The oil is a shortcut, not a requirement.
Taste cost: Low
Option 3 · Change the grain−60
Brown rice, or half rice and half cauliflower rice.
Slower digesting, more fibre. Rajma is robust enough to carry a different base.
Taste cost: Moderate