Nutritional Facts of Rajma Curry, Punjabi Rajma Masala Recipe

This calorie page has been viewed 7734 times Last Updated : Aug 14,2019



CUISINE
Punjabi Dals / Kadhis
COURSE
One Meal Dinner
COURSE
Popular Dals from all over India
Rajma Curry,  Punjabi Rajma Masala Recipe

How many calories does one serving of Rajma Curry have?

One  serving of Rajma Curry gives 207 calories. Out of which carbohydrates comprise 76 calories, proteins account for 26 calories and remaining calories come from fat which is 105 calories.  One  serving of Rajma Curry provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Rajma Curry recipeRajma curry and rice… no meal can be more satiating. This famous combination of rajma recipe + chawal is a complete one meal dinner and healthy protein for Vegetarians as it’s a cereal and pulse combination. 

Rajma curry is also called rajma masala, Punjabi rajma recipe or rajma recipe in different parts of India. 

Rajma curry is filling and nutritious and turns out beautifully when Rajma is cooked in a thick tomato pulp with only basic spices. This Rajma curry is a favourite in Punjab and very popular amongst all age groups. My kids love Punjabi Rajma Curry with some ladi pav and loads of raw onions on the side. 

Is Rajma Curry (Rajma Masala) healthy?

Yes, rajma curry is healthy. Made mainly of cooked rajma, 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.   

Can diabetics, heart patients and over weight individuals have Punjabi Rajma curry?

Yes, this recipe is good for diabetics, heart and weight loss BUT cut the amount of oil used.  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. 

What to have Rajma curry with?

We suggest to have rajma curry with a whole wheat roti to make a healthy combination. 

Roti ( How To Make Soft Roti Or Phulka Or Chapati)
Roti ( How To Make Soft Roti Or Phulka Or Chapati)

What you should not have Rajma curry with?

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. So if you have a health issue, then read is white rice good for you? If you are healthy, then we suggest to have more rajma and less white rice. 

Rajma curry is good for

1. Weight Loss

2. Diabetics

3. Heart Patients

4. Healthy Lifestyle

5. Lower blood pressure

6. Pregnant Women

 

 

Rajma curry is high in

1. Protein

2. Folic Acid

3. Vitamin C

4. Calcium

5. Magnesium

6. Phosphorous

7. Zinc

 

How to burn 207 calories that come from one serving of Rajma Curry?

Walking (6 kmph) = 1 hr 2 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins       

Swimming (2 kmph) = 35 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy207 cal10%
Protein6.4 g12%
Carbohydrates19 g6%
Fiber2.6 g10%
Fat11.7 g18%
Cholesterol0 mg0%
VITAMINS
Vitamin A375.7 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C23.1 mg58%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)118.9 mcg59%
MINERALS
Calcium106.9 mg18%
Iron1.8 mg9%
Magnesium55.1 mg16%
Phosphorus121.5 mg20%
Sodium11.1 mg1%
Potassium470.4 mg10%
Zinc1.1 mg11%
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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