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rajma soup recipe | kidney bean soup | healthy Indian rajma soup | rajma soup for weight loss |
Tarla Dalal
30 June, 2021
Table of Content
rajma soup recipe | kidney bean soup | healthy Indian rajma soup | rajma soup for weight loss is a satiating protein rich soup. Learn how to make kidney bean soup.
To make rajma soup, heat the oil in a pressure cooker, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes. Add the tomatoes, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the rajma, chilli powder, salt and 2 cups of water, mix well and pressure cook for 4 whistles. Allow the steam to escape before opening the lid. Blend in the pressure cooker using a hand blender for the rajma soup. Since there is a lot of liquid a hand blender works best. If you want to use a mixer then cool completely. Blend to a smooth puree. Add ½ cup water and mix well. Bring to a boil and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the lemon juice and mix well. Add yellow capsicum, green capsicum and spring onions greens. Serve rajma soup hot.
This savoury kidney bean soup meets your iron and protein requirement through the tasty rajma in a perfect way. On the other hand, the vitamin C from the tomatoes, capsicum and lemon juice helps in the absorption of iron during digestion.
This healthy Indian rajma soup is a thick soup with just 68 calories per serving. It is perfect to enjoy in between meals and also a light dinner with baby spinach and apple salad in curd lemon dressing.
With only 9.2 g of carbs per serving, this rajma soup for weight loss is a wise choice for diabetics too. With no cholesterol from this soup, it can be added a healthy heart menu as well. For senior citizens avoid the topping, so they can enjoy hot thick soup.
Tips for rajma soup. 1. Remember not to brown the onions. Just fry them lightly. 2. Two types of kidney beans are available in India. There are the Kashmiri beans which are the small ones. You also get large kidney beans. You can use either of the beans to make this soup. 3. Adding chilli powder is optional. Use a hand mixer to blend the soup as there is a lot of liquid to blend. 4. Also you can use a hand mixer when the soup is hot and you dont have to wait 15 minutes to cool the rajma soup. Never put any hot liquid in a mixer if you want to use it for this recipe. 5. dont strain the soup as you will lose the fibre.
Enjoy rajma soup recipe | kidney bean soup | healthy Indian rajma soup | rajma soup for weight loss | with step by step photos.
Tags
Preparation Time
10 Mins
Cooking Time
25 Mins
Total Time
35 Mins
Makes
4 servings
Ingredients
For Rajma Soup
1/2 cup soaked rajma (kidney beans)
1 1/2 tsp oil
1/2 cup finely chopped onion
3 garlic (lehsun) cloves , roughly chopped
1 1/2 cups finely chopped tomato
1/2 tsp chilli powder
salt to taste
1 tsp lemon juice
1 tbsp finely chopped yellow capsicum
1 tbsp finely chopped green capsicum
1 tbsp finely chopped spring onion greens
Method
- To make rajma soup, heat the oil in a pressure cooker, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes.
- Add the tomatoes, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the rajma, chilli powder, salt and 2 cups of water, mix well and pressure cook for 4 whistles.
- Allow the steam to escape before opening the lid.
- Blend in the pressure cooker using a hand blender for the rajma soup. Since there is a lot of liquid a hand blender works best. If you want to use a mixer then cool completely. Blend to a smooth puree.
- Add ½ cup water and mix well.
- Bring to a boil and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the lemon juice and mix well.
- Add yellow capsicum, green capsicum and spring onions greens.
- Serve rajma soup | kidney bean soup | healthy indian rajma soup | hot.
rajma soup recipe | kidney bean soup | healthy Indian rajma soup | rajma soup for weight loss | Video by Tarla Dalal
Rajma Soup, Kidney Bean Soup Recipe recipe with step by step photos
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What is rajma soup made off? kidney bean soup is made from simple ingredients available all over India like 1/2 cup soaked rajma (kidney beans), 1 1/2 tsp oil, 1/2 cup finely chopped onions, 3 garlic (lehsun) cloves, roughly chopped, 1 1/2 cups finely chopped tomatoes, 1/2 tsp chilli powder, salt to taste and 1 tsp lemon juice. Garnish with coloured capsicum and spring onions.
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What is rajma soup made off? kidney bean soup is made from simple ingredients available all over India like 1/2 cup soaked rajma (kidney beans), 1 1/2 tsp oil, 1/2 cup finely chopped onions, 3 garlic (lehsun) cloves, roughly chopped, 1 1/2 cups finely chopped tomatoes, 1/2 tsp chilli powder, salt to taste and 1 tsp lemon juice. Garnish with coloured capsicum and spring onions.
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This is what rajma (kidney beans ) looks like.
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Put the rajma is a glass bowl of water. Clean rajma by changing the water twice and removing any dirt.
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The rajma is now cleaned.
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Cover and soak the rajma for 8 hours.
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This is what the soaked rajma looks like.
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Drain the rajma.
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Keep aside.
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This is what rajma (kidney beans ) looks like.
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- Rajam rich in Magnesium : One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Magnesium helps in formation of bones and teeth and metabolism of calcium and potassium. Try the unique Rajma Dhokla when you have time on hand.
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Rajam Lowers Cholesterol : Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Soluble fibre may reduce the absorption of cholesterol. Hence lowers total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease. Soluble fibre creates the bile in the intestine to excreted in the stool. The body needs cholesterol to make bile salts and hence the liver produces more LDL. So more bile salts made in the liver will result in more LDL cholesterol (bad cholesterol) being pulled out of the blood stream. So eat more soluble fibre. See 10 fab benefits of rajma.
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Remember not to brown the onions. Just fry them lightly.
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Two types of kidney beans are available in India. There are the Kashmiri beans which are the small ones. You also get large kidney beans. You can use either of the beans to make this soup.
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Adding chilli powder is optional.
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Use a hand mixer to blend the soup as there is a lot of liquid to blend. Also you can use a hand mixer when the soup is hot and you don't have to wait 15 minutes to cool the rajma soup | kidney bean soup | healthy Indian rajma soup | Never put any hot liquid in a mixer if you want to use it for this recipe.
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Don't strain the soup as you will lose the fibre.
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Remember not to brown the onions. Just fry them lightly.
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To make rajma soup | kidney bean soup | healthy Indian rajma soup | heat 1 1/2 tsp oil in a pressure cooker.
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Add 1/2 cup finely chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Add 3 garlic (lehsun) cloves, roughly chopped. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals. Read here for complete benefits of garlic.
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Sauté on a medium flame for 1 to 2 minutes.
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Add 1 1/2 cups finely chopped 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 and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
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Mix well.
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Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
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Add 1/2 cup soaked rajma (kidney beans).
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Add 1/2 tsp chilli powder.
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Add salt to taste.
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Add 2 cups of water.
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Mix well.
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Pressure cook for 4 whistles. Allow the steam to escape before opening the lid.
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This is what the pressure cooked rajma with vegetables looks like.
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Blend in the pressure cooker using a hand blender for the rajma soup. Since there is a lot of liquid a hand blender works best. If you want to use a mixer then cool completely.
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Blend in a mixer to a smooth purée.
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To make rajma soup | kidney bean soup | healthy Indian rajma soup | heat 1 1/2 tsp oil in a pressure cooker.
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Add 1/2 cup water to the pressure cooker.
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Mix well.
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Bring to a boil. Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
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Add 1 tsp lemon juice.
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Mix well.
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Add 1 tbsp finely chopped yellow capsicum. This also gives a good crucnh to the soup. Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum.
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Add 1 tbsp finely chopped green capsicum. This also gives a good crucnh to the soup.
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Add 1 tbsp finely chopped spring onion greens.
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Serve rajma soup | kidney bean soup | healthy Indian rajma soup | hot.
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Add 1/2 cup water to the pressure cooker.
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Healthy Indian Rajma Soup – for diabetes, healthy heart and weight loss.
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- High fibre, high protein, less fat and no cholesterol together qualifies this soup a healthy pick for one and all.
- The veggies like tomatoes, capsicum and spring onions add antioxidants which support heart health.
- Rajma lends small quantities of iron which helps to avoid fatigue.
- Enjoy this soup at the beginning of a meal or as a healthy option in between meals and avoid binge eating on junk foods.
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Healthy Indian Rajma Soup – for diabetes, healthy heart and weight loss.
Nutrient values (Abbrv)per plate
| Energy | 68 cal |
| Protein | 2.6 g |
| Carbohydrates | 9.2 g |
| Fiber | 1.5 g |
| Fat | 2.3 g |
| Cholesterol | 0 mg |
| Sodium | 8.4 mg |
Click here to view Calories for Rajma Soup, Kidney Bean Soup Recipe
The Nutrient info is complete
Mohammed Mustafa
Nov. 10, 2020, 1:17 p.m.
Tarla Dalal
Nov. 10, 2020, 1:17 p.m.
Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Nami
April 5, 2020, 11:51 p.m.
Tarla Dalal
April 5, 2020, 11:51 p.m.
Thanks for the feedback !!! keep reviewing recipes and articles you loved.
Ionamarie
June 20, 2019, 10:14 a.m.
I had an occasion to try out your Rajma soup receipt and must say it was delicious more so since I am not to partial towards eating or having Rajma in any other form However I would also like to know is it a fact that eating rajma helps towards avoiding lack of B12 deficiency as I was told thanks
Tarla Dalal
June 20, 2019, 10:14 a.m.
Glad to know that you loved the recipe. Amongst the vegetarian sources dairy products along with soya to some extent are good sources of vitamin B12. Click here to know more about vitamin B12 rich recipes, to avoid its deficiency.. https://www.tarladalal.com/recipes-for-Vitamin-B12-Cobalamin-Rich-Foods-1152
Mruga D
Feb. 26, 2019, noon
I must have seen your video for almost 10 times...I loved this soup..and adding veggies to the soup...adds that crunch factor along with the nutrients....I make it quite quite often...
Foodie #642984
Sept. 10, 2012, 5:01 p.m.
Wonderful recipes love it
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