Post Content

spiced-curryMasala Rajmah means spiced kidney bean curry and is a popular north Indian dish!  It is a thick curry with red kidney beans and Indian spices to provide aromatic flavor.  This dish is packed with protein and fiber, and is a great meat substitute for vegetarians and vegans. It can be served as a complete meal with green pulao and spinach raita, as I have already shared in my previous blog. It can also be served with brown rice, wheat tortillas or wheat bread.

Makes 2-3 servings

Preparation time: 15-20 minutes

 Ingredients:

  • 1 tablespoon olive oil
  • 1/2 medium onion, diced
  • 2 teaspoons minced garlic
  • 2 teaspoons curry powder
  • 1 teaspoon ground allspice
  • 2 tablespoons finely chopped fresh cilantro (and extra for garnish)
  • ½ cup finely chopped tomatoes (or ½ cup tomato puree)
  • 1/4 cup plain low-fat yogurt
  • 1 15 oz. can low-sodium kidney beans, drained and rinsed
  • ½ cup water
  • Pinch of salt
  • Brown rice, whole wheat bread, or tortillas for serving

Directions:

  1. Heat the olive oil over medium heat in a large sauté pan. Add the diced onions and stir for 2 minutes until they become clear.
  2. Add the crushed, garlic, curry powder, and allspice to the pan with the onions. Sauté for a few minutes until you can smell the spices.
  3. Add the tomatoes, stirring well until the ingredients are blended.
  4. Add the kidney beans, water, and a pinch of salt to the pan. Simmer for 5-10 minutes until the mixture thickens, stirring every few minutes.
  5. Remove the pan from the heat and add the yogurt.
  6. Garnish with chopped cilantro and serve hot with brown rice, wheat bread or tortillas, and enjoy!

By Kinnari Chitalia, RD, LDN, CLC, Nutritionist, Dorchester North WIC Program

Tags: , , ,

Recent Posts

Pappas Rehabilitation Hospital Staff Go the Extra Mile for Patients posted on Jun 23

Pappas Rehabilitation Hospital Staff Go the Extra Mile for Patients

Nick Grigoriou is a 25-year-old man with Duchenne muscular dystrophy, a genetic disorder that causes progressive muscular degeneration and weakness.  A patient at DPH’s Pappas Rehabilitation Hospital for Children in Canton since 2012, Nick is preparing to be discharged home later this month.  Due to   …Continue Reading Pappas Rehabilitation Hospital Staff Go the Extra Mile for Patients

Elevating the Essential Workforce posted on Apr 11

Elevating the Essential Workforce

Written by Emily Sparer-Fine, Director of the Occupational Health and Surveillance Program Essential workers encompass a wide variety of occupations, many of which are familiar to us: health care workers, police, fire and other emergency personnel, transit workers and grocery workers, while other workers equally   …Continue Reading Elevating the Essential Workforce

Uplifting Mental Health and Wellness posted on Apr 10

Uplifting Mental Health and Wellness

Written by Nicole Schmitt of the Bureau of Substance Addiction Services To address the needs of individuals at high risk for overdose and other medical complications associated with substance use, the Massachusetts Department of Public Health (DPH) Bureau of Substance Addiction Services awarded contracts to   …Continue Reading Uplifting Mental Health and Wellness