Mediterranean Diet Rajma Chawal

Infuse a delicious twist into a classic Indian favorite with our "Mediterranean Diet Rajma Chawal." This wholesome recipe reinvents the traditional rajma chawal by using nutrient-rich brown rice, heart-healthy olive oil, and a medley of Mediterranean-inspired spices like smoked paprika and ground coriander. Tender kidney beans are simmered in a fragrant tomato-based sauce, enriched with fresh red bell peppers and a touch of vibrant cilantro, creating a dish that’s filling, flavorful, and perfect for vegetarians. Served alongside fluffy brown rice and a zesty squeeze of lemon, this recipe is the perfect harmony of hearty comfort food and Mediterranean diet principles. Easy to customize and full of plant-based protein, it’s a must-try for those looking for healthy, globally-inspired meals!

Nutriscore Rating: 87/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 4

Ingredients

• 1 cup Dried kidney beans
• 1 cup Brown rice
• 2 tablespoons Olive oil
• 1 large Onion
• 4 Garlic cloves
• 3 medium Tomatoes
• 1 tablespoon Tomato paste
• 1 medium Red bell pepper
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Smoked paprika
• 1 Bay leaf
• 2 cups Vegetable broth
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 cup Chopped fresh coriander (cilantro)
• 1 Lemon

Directions

Step 1

Rinse the dried kidney beans thoroughly under cold water. Soak them in plenty of water for at least 6-8 hours or overnight.

Step 2

Drain and rinse the soaked kidney beans. Place them in a pot, cover with water, and bring to a boil. Lower the heat, cover partially, and simmer for about 45-50 minutes or until tender. Drain and set aside.

Step 3

While the beans are cooking, rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil, add the rice, cover, and simmer on low heat for 35-40 minutes until the rice is cooked and water is absorbed. Fluff with a fork and set aside.

Step 4

In a large skillet, heat olive oil over medium heat. Dice the onion and mince the garlic, then add to the skillet and sauté until the onion becomes translucent.

Step 5

Dice the tomatoes and red bell pepper. Add them to the skillet along with the tomato paste and cook until the vegetables are softened, about 5-7 minutes.

Step 6

Stir in the ground cumin, ground coriander, smoked paprika, and bay leaf, and cook for an additional 2 minutes until the spices are fragrant.

Step 7

Add the drained kidney beans and vegetable broth to the skillet. Season with salt and black pepper. Bring the mixture to a boil, then lower the heat and simmer for 20-25 minutes, stirring occasionally, until the sauce thickens.

Step 8

Remove the bay leaf and adjust seasoning if necessary. Before serving, stir in the chopped fresh coriander.

Step 9

Cut the lemon into wedges. Serve the Mediterranean Rajma hot with brown rice, garnished with coriander and a squeeze of lemon juice for a zesty finish.

Nutrition Facts

Serving size	(1747.3g)

Amount per serving	% Daily Value*
Calories	1605.3

Total Fat 39.6g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 4.4g
Cholesterol 0mg	0%
Sodium 3592.6mg	0%
Total Carbohydrate 256.8g	0%
Dietary Fiber 75.7g	0%
Total Sugars 39.6g
Protein 72.2g	0%

Vitamin D 0IU	0%
Calcium 593.4mg	0%
Iron 26.7mg	0%
Potassium 5725.9mg	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: 21.3%

Protein: 17.3%

Carbs: 61.4%