Mediterranean Diet Boiled Rajma

Bring the wholesome flavors of the Mediterranean to your table with this vibrant and nutritious Mediterranean Diet Boiled Rajma recipe. This plant-based dish transforms humble red kidney beans into a Mediterranean delight by simmering them in a rich, aromatic tomato and herb sauce infused with oregano, thyme, and a hint of red pepper flakes for a subtle kick. The recipe embraces the heart-healthy principles of the Mediterranean diet, featuring extra virgin olive oil, garlic, and a bright finish of fresh parsley and zesty lemon. Perfect as a hearty main meal or a flavorful side, this dish pairs wonderfully with grilled veggies or your favorite lean proteins. Easy to prepare with simple ingredients, it’s a delicious celebration of bold flavors and wholesome eating.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:60 mins

Total Time:70 mins

Servings: 4

Ingredients

• 1 cup dried red kidney beans (rajma)
• 2 tablespoons extra virgin olive oil
• 1 medium-sized onion, chopped
• 3 garlic cloves, minced
• 1 cup canned tomatoes, crushed
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 bay leaf
• 0.5 teaspoon red pepper flakes
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 4 cups water
• 1 teaspoon lemon zest

Directions

Step 1

1. Rinse the dried red kidney beans thoroughly under cold water. Soak them overnight in enough water to cover the beans by at least 3 inches.

Step 2

2. Drain and rinse the soaked beans. Place them in a large pot, cover with 4 cups of water, and bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pot, and cook for about 45 minutes or until the beans are tender, but not mushy.

Step 3

3. In a separate large skillet, heat the extra virgin olive oil over medium heat. Sauté the chopped onion and minced garlic until the onion is translucent and the garlic is fragrant, about 5 minutes.

Step 4

4. Add the crushed tomatoes, dried oregano, dried thyme, bay leaf, red pepper flakes, salt, and black pepper to the skillet. Stir well to combine and let it simmer for 10 minutes, allowing the flavors to meld together.

Step 5

5. Once the beans are cooked, drain any excess water and add the beans to the tomato and herb mixture in the skillet. Stir gently to coat the beans with the sauce.

Step 6

6. Allow the mixture to simmer together for an additional 5 minutes, stirring occasionally.

Step 7

7. Remove the bay leaf before serving and garnish the dish with freshly chopped parsley and lemon zest for an added burst of freshness.

Step 8

8. Serve warm as a main dish or as a side to complement your choice of grilled vegetables or proteins.

Nutrition Facts

Serving size	(1568.9g)

Amount per serving	% Daily Value*
Calories	1041.3

Total Fat 30.7g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 3048.1mg	0%
Total Carbohydrate 151.5g	0%
Dietary Fiber 58.3g	0%
Total Sugars 18.4g
Protein 52.6g	0%

Vitamin D 0IU	0%
Calcium 469.0mg	0%
Iron 19.9mg	0%
Potassium 3546.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.3%

Protein: 19.3%

Carbs: 55.5%