Nutritional Facts of Rajma Chawal, Punjabi Rajma Chawal, Calories in Rajma Chawal, Punjabi Rajma Chawal

by Tarla Dalal
This calorie page has been viewed 19627 times

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 | Punjabi rajma chawal | how to make rajma chawal | with 27 amazing images. 

Follow this easy rajma chawal recipe, which is a slight variation to Rajma, one of the most popular dishes in North India from Punjab. In this Punjabi rajma chawal delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too and then mixed with rice. However, you will be surprised to see that all these are everyday ingredients, which you do not have to go shopping for! 

We have got you a perfect recipe for a long and tiring day and one which is loved by each and everyone. Rajma and rice, no meal can be more satiating. This famous combination of rajma chawal is a complete one meal dinner and healthy protein for Vegetarians as it’s a cereal and pulse combination. 

Rajma chawal is derived from Punjab and this recipe is super unique as we have mixed the rajma curry and cooked basmati rice and made it like a pulao. This Punjabi rajma chawal can be easily made if you have soaked rajma a day prior. I am sure not even an amateur will go wrong with this one. This recipe is on my menu atleast once in a 2 weeks as it is loved by all my family remembers and my kids go crazy for Rajma chawal. Also, the best part is that it is a one meal dish and supremely tummy filling so you don’t need to cook anything else and have this heavy meal with raita or curd as an accompaniment. 

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
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.

Value per serving% Daily Values
Energy261 cal13%
Protein7.1 g13%
Carbohydrates42.3 g14%
Fiber2.8 g11%
Fat7 g11%
Cholesterol0 mg0%
Vitamin A179.9 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.9 mg8%
Vitamin C7.4 mg18%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)83.6 mcg42%
Calcium66.8 mg11%
Iron1.4 mg7%
Magnesium71.8 mg21%
Phosphorus145.1 mg24%
Sodium6.3 mg0%
Potassium332.4 mg7%
Zinc1.4 mg14%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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