Rajma Chawal, the iconic dish of the Punjabis, is the perfect meal for vegetarians. The rich, spice-filled gravy is the pride of Punjab. Undoubtedly, the recipe originated in the Bhangra State, but did you know it wouldn’t have been possible to make this North Indian staple meal without the Portuguese?
As the name suggests, the main ingredient of this North Indian dish is Rajma—red kidney beans. These beans, which are savoured by the entire country, did not originate in India. They are native to central Mexico and Guatemala. Then how did they travel across the oceans to the fertile land of the Ganges?
Ships quickly transported kidney beans to Africa and Asia because the dried seeds were a valuable source of protein for seafarers. The pod held a particular position in Native Americans’ diets. The amino acid profile of the pod supplemented the amino acid profile of corn, which is a mainstay for most cultures. Some Central American tribes were primarily vegetarians. To avoid starvation, they added red kidney beans to their daily maize dishes.When the ships reached the coast of India, they brought these seeds to India.
The moniker “kidney bean” alludes to the bean’s form, but Native Americans used it to cure a range of renal and bladder problems. Bean paste was an essential component of ointments used to treat rheumatism, sciatica, eczema, and common skin diseases.
Boiled beans provide 140 calories per 100 grams, 5.7 grams of protein, 5.9 grams of fat, and almost 17.8 grams of carbohydrate. However, like most plant proteins, the bean’s amino acid profile lacks several critical amino acids.
As the Native Americans discovered over 1,000 years ago, eating grains like wheat or corn with beans helps to avoid this issue. Aside from being high in calories, beans are also high in soluble dietary fibre, which aids in reducing blood cholesterol levels. The seeds are also high in minerals such as potassium, manganese, zinc, copper, and iron.
If you are typically not used to eating rajma, your first contact with it will almost certainly result in an attack of flatulence. To avoid this, limit your taste senses and gradually introduce the bean into your intestines (a few seeds per meal). The lectin, a poison in the seed, is destroyed by soaking the beans overnight.
Raw seeds contain inhibitors of protein-digesting enzymes; they can be hazardous. These enzyme inhibitors can cause diarrhoea and vomiting, but they are destroyed by cooking.
Like most other beans, kidney beans are high in fibre, which helps reduce cholesterol. In addition to lowering cholesterol, kidney beans’ substantial fibre content keeps blood sugar levels from increasing too quickly after a meal, making them an exceptionally beneficial choice for people with diabetes, insulin resistance, or hypoglycemia. Paired with healthy carbohydrates like rice, kidney beans provide practically fat-free, high-quality protein.
The combination brought to us by Punjabis is a whole platter with great nutritional value. With aromatic spices, Rajma Chawal is a complete meal that returns the lost energy after a heavy day of work. It is also a great way to incorporate protein in a vegan-vegetarian diet.
Today, the dish is popular amongst all northern states of India and Pakistan and even a staple dish in Nepal. In India, it is made in a gravy of onion and tomatoes flavoured with garlic, ginger, chillies and a variety of spices, including cumin, coriander, turmeric, garam masala, and chilli powder.
Major kidney bean farming states in India include Maharashtra, Jammu and Kashmir, Himachal Pradesh, Uttarakhand, West Bengal, Uttar Pradesh, Tamil Nadu, Kerala, and Karnataka.
The Rajma of Chinta Valley in Doda district, a short distance from the Jammu provincial town of Bhaderwah, is believed to be among the most popular. These are smaller than most Rajma produced on the plains, have a slightly sweeter flavour, and are locally called Bhaderwah Rajmash.
It may be cultivated in various soils, from light sandy to deep clay. Kidney bean cultivation benefits from well-drained, loamy soil but is quite vulnerable to salty soils. The best results are obtained when the soil pH is between 5.5 and 6.
Kidney beans, known by names such as Rajma or Lal Lobia, may not have originated in India but have become a favourite among North Indians through the dish Rajma Chawal. The recipe shares a cultural significance as the taste is attributed to the blend of flavourful Indian sources. It provides complete nutrition and lots of protein, making it a perfect food choice for those who avoid meat.
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