How many calories does one serving of Rajma Chawal have?
One serving of Rajma Chawal gives 261 calories. Out of which carbohydrates comprise 169 calories, proteins account for 28 calories and remaining calories come from fat which is 63 calories. One serving of Rajma Chawal provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calorie.
See rajma chawal recipe which is a perfect tiffin recipe to carry. A tangy preparation of rajma is combined with cooked rice to make a lip-smacking Rajma Chawal, which stays fresh in the tiffin box for at least 5 hours. It’s almost like having rice with a rajma curry to accompany it, but the best part is that it comes in a convenient one-dish package that is easy for kids to handle at lunch time. We have taken care to make the chawal a little moist, so that it does not get dry after a few hours. So, do not worry if you end up with a slightly moist rice when done; that is how it is meant to be. For the short break pack some Murukku ( Tiffin Treats) in another tiffin.
Is Rajma Chawal healthy?
Yes for kids and No for others. Read below for our suggestions. Made mainly of cooked rajma, rice, tomatoes, onions, spices and masala powder.
Let's understand the ingredients of Rajma curry.
Rajma : One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to high fiber in it. See here for 10 health benefits of rajma and why you should eat it.
Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions.
Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend. Read about 13 amazing benefits of tomatoes.
What's the problem?
Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in GI are not suitable for weight loss, heart patients, diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?
Can diabetics, heart patients and over weight individuals have Rajma Chawal?
No rajma chawal does not work for diabetics, heart patients as there is 3 parts of rice to one part of rajma. Instead we suggest an alternative below. For weight gain, you may have some rajma chawal.
Can healthy individuals have Rajma Chawal?
Yes, but cut the rice and increase the rajma portion in the recipe.
What should you have instead of Rajma chawal?
Instead of Rajma Chawal we suggest you have rajma curry recipe. We all love Rajma curry with chawal. But, rice will cause a spike in your blood sugar levels and make it now unhealthy for diabetics.
Rajma Curry, Punjabi Rajma Masala Recipe
What to have Rajma Curry with?
We suggest to have rajma curry with a whole wheat roti to make a healthy combination.
Rajma Chawal is high in
1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
2. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.
3. Phosphorous : Phosphorous works closely with calcium to build bones.
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.
How to burn 261 calories that come from Rajma Chawal?
Walking (6 kmph) = 1hr 18 mins
Running (11 kmph) = 26 mins
Cycling (30 kmph) = 35 mins
Swimming (2 kmph) = 45 mins
Note: These values are approximate and calorie burning differs in each individual.