Protein Rajma Masala with Brown Rice & Cucumber Raita
45 minutes
10 reads
About Protein Rajma Masala with Brown Rice & Cucumber Raita
This protein-rich rajma masala paired with brown rice and a cooling cucumber raita is a satisfying PCOS-friendly lunch.It balances slow-release carbs with plant protein and probiotics for steady afternoon energy.
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Recipe Time & More
Prep15 minutes
Cook30 minutes
Total45 minutes
Ingredients
For the Rajma Masala
- 3/4 cup Rajma Soaked overnight
- 1/2 cup Onion Finely chopped
- 1/2 cup Tomato Pureed
- 1 teaspoon Ginger Garlic Paste
- 2 teaspoon Oil
- 1/2 teaspoon Cumin Seeds
- 1/2 teaspoon Turmeric Powder
- 1 teaspoon Coriander Powder
- 1/2 teaspoon Garam Masala
- 1/2 teaspoon Salt
For the Brown Rice
- 1/3 cup Brown Rice Soaked 30 minutes
For the Cucumber Raita
- 1/2 cup Curd Whisked
- 1/4 cup Cucumber Grated
- 1/4 teaspoon Cumin Powder Roasted
Instructions
Cooking the Rajma
- Pressure cook the soaked rajma with a pinch of salt and water until soft (about 4-5 whistles).
Preparing the Masala
- Heat oil in a pan and add cumin seeds. Once they crackle, add onion and saute until golden.
- Add ginger garlic paste and cook briefly, then add tomato puree, turmeric, coriander powder, and salt.
- Cook until the masala leaves oil and the raw smell goes away.
Simmering the Rajma
- Add cooked rajma along with its water. Simmer for 10 minutes so the flavours meld.
- Finish with garam masala and adjust seasoning.
Cooking the Brown Rice
- Cook brown rice in plenty of water until just tender, then drain.
Making the Raita
- Mix whisked curd with grated cucumber, roasted cumin powder, and a pinch of salt.
- Serve the rajma over brown rice with raita on the side.
Recipe Notes
Good To Know
Soaking rajma overnight improves digestibility and reduces cooking time.Why It Works for PCOS
- Rajma is high in plant protein and fibre for steady blood sugar
- Brown rice replaces refined rice for a lower glycemic load
- Curd-based raita adds probiotics and improves satiety
Expert Tips
- Keep the rice portion controlled and let rajma be the hero of the plate
- Cook rajma until fully soft to avoid digestive discomfort
Serving Suggestion
One ladle of rajma, half a cup of cooked brown rice, and a small bowl of raita is a balanced PCOS lunch portion.Related Posts You May Like
Recipe Nutrition
Calories: 442kcalCarbohydrates: 62gProtein: 22gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gSodium: 650mgPotassium: 720mgFiber: 14gSugar: 5gVitamin A: 220IUVitamin C: 12mgCalcium: 180mgIron: 5mg
