Rajma Chawal: A Tried and True Family Favourite.

Rajma Chawal, is a comforting, simple dish that is prepared with warming and digestive spices making it perfect as a late winter meal. This dish, consisting of stewed beans and rice is a grounding way to consume wholesome beans without the undesirable after affects of digestive difficulties. Beans and legumes are some of the most nutritious plant foods available, nutrient dense, full of fibre and a better choice for sustainability. However, many people struggle with consuming them in ways that are both delicious and easy on the system.

The key to enjoying beans and legumes is to eat them according to your constitution, your state of Agni, in line with the season, and prepared in a way that softens their harder qualities making them more digestible.

As a general guideline, individual's with the tendancy for Vata to become imbalanced, should lean toward the smaller legumes such as moong dal (split mung bean), masoor dal (red lentils), puy lentils (tiny French lentil), and urad dal (split black lentil), butter beans, navy beans, pinto beans. Those with pitta predominance can enjoy most varieties, and those with a propensity toward Kapha imbalance are best to lean toward the smaller beans and lentils of Vata as well as some of the larger varieties such as kidney beans. In all three situations, and there most likely will be a combination of them as well rather than just one dosha predominance, the ability to digest any of the items also depends on the state of Agni, or digestive fire.

Incorporating digestive spices into cooking is invaluable and a major part of an Ayurvedic kitchen. Studies have shown a change in the microbiome after just one meal where curry spices were included. Protecting the gut, the Agni, means protecting health through the supporting of optimal digestion. As Dr. Jayarajan Kodikannath of Kerala Ayurveda states, "The very definition of life in Ayurveda is that nature flows through you without interruption." So, we try to keep the body functions happy and pacified, and the nourishment unhindered and free flowing, leading to nourished tissues. Due to the spices present in this dish, for those with a tendency for Pitta to be aggravated, you may wish to omit the cayenne, and to have in moderation.

Ingredients for Rajma Chawal

To create this delicious meal, gather the following ingredients:

For the Rajma (Kidney Beans):

• 3 cups Rajma (red kidney beans), cooked

• 4 cups water (for cooking)

• 1/3 cup olive oil (or ghee)

• 1 large onion, finely chopped

• 2 tablespoons finely chopped garlic

• 2 tablespoons finely chopped ginger

• 1 1/2 cups tomatoes, pureed (3 medium)

• 1 1/2 teaspoon mild chilli powder

• 1 teaspoon turmeric powder

• 1 tablespoon ground cumin

• 1 tablespoon ground coriander

• 1 1/2 teaspoons salt

• 1 teaspoon black pepper (optional)

• 1 teaspoon cayenne pepper (optional)

• Fresh coriander for garnishing

  
  

For the Chawal (Rice):

• 1 cup matta rice

• 2 cups water

• 1 teaspoon cumin seeds

• Salt to taste

  
  

Make sure to assemble all the ingredients before you start. This keeps the cooking process smooth and organized. Mise en place makes for a relaxed and enjoyable cooking experience.

Preparing Rajma

1. Prepare the Masala: In a large saucepan, heat the oil over medium heat. Add the finely chopped onions, sautéing until they turn golden brown.

   
   

2. Add the Ginger, Garlic, and Tomatoes: Add garlic and ginger stirring well, cook for a minute until the raw smell disappears. Add the pureed tomatoes and let the mix simmer for about 5 minutes, stirring occasionally.

   
   

3. Season the Mixture: Add the chilli powder, turmeric powder, ground cumin, ground coriander, salt, pepper, and optional cayenne pepper. Mix well and cook until the oil has separtated and is glistening.

   
   

4. Combine with Rajma: Add the cooked rajma along with the cooking water to the masala. Let it simmer for 10-15 minutes to meld the flavors. Adjust the salt as needed.

   
   

5. Finish with a Garnish: Finally, garnish with fresh coriander leaves and a squeeze of lime for added freshness.

   
   

Cooking the Rice (Chaawal)

1. Rinse the matta rice in cold water until the water runs clear.

   
   

2. In a pot, bring 2 cups of water to a boil. Add the rinsed rice, cumin seeds, and salt.

   
   

3. Cover the pot, reduce the heat to low, and let it cook for about 15 minutes until the rice is fluffy and fully cooked.

   
   

4. Fluff the rice with a fork and let it rest for a few minutes before you serve.

   
   

Serving Rajma Chawal

With both the rajma and chaawal ready, it's time to serve! Plate a generous helping of rajma next to a mound of fluffy rice. This dish is best enjoyed hot and pairs well with a side of pickles and cooked vegetables.

Enjoy...The food we eat is the building blocks and medicine of our bodies. Cosulting with an Ayurvedic Practitioner will help you to understand what is appropriate for you personally, and how to balance your particular needs and situation through your diet.

A bowl of steaming Rajma Chewal, showcasing the delicious kidney beans in rich gravy.