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Indian

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
Calories442 kcal
Serves2
Served AsLunch
Recipe TasteMildSavoury

Ingredients
 

For the Rajma Masala

For the Brown Rice

For the Cucumber Raita

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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.
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Recipe Nutrition

Calories: 442kcalCarbohydrates: 62gProtein: 22gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gSodium: 650mgPotassium: 720mgFiber: 14gSugar: 5gVitamin A: 220IUVitamin C: 12mgCalcium: 180mgIron: 5mg