Rajma Masala (Kidney Bean Curry)
Comforting kidney bean curry in a thick, spiced gravy, served with a built-in Greek yogurt raita. A protein-forward take on the ultimate North Indian comfort food.
Rajma chawal, kidney beans and rice, is peak comfort food. It's the kind of meal you eat in a bowl on the couch and immediately feel better about everything. The thick, spiced gravy with soft beans over hot rice is one of those combinations that just works on every level.
A standard version gives you about 10-12g protein per serving, which is fine for a side dish but not enough when it's your main meal after training. I mash some of the beans against the side of the pot to create this thick, stew-like consistency. A thick Greek yogurt raita on the side adds even more protein and a cool contrast to the warm spices.
This is serious meal prep material. I'll make a huge batch on the weekend and eat it over rice all week. The flavors develop and deepen overnight, so Monday's lunch is even better than Sunday's dinner. At 16g protein per serving, pair it with jeera rice and raita and you're at 30g for the meal.
The Protein Upgrade
A classic rajma masala relies on kidney beans alone for protein, delivering about 10-12g per serving. We built a thick Greek yogurt raita into every serving, bumping it to 16g per serving. Pair with protein jeera rice and you're well over 20g for the meal.
Rajma Masala (Kidney Bean Curry)
Ingredients
- 2 cans (15oz) red kidney beans (drained and rinsed) 10g protein
- 2 tbsp oil or ghee
- 1 large onion (finely diced)
- 4 cloves garlic (minced)
- 1 inch ginger (grated)
- 2 medium tomatoes (pureed)
- 1 bay leaf
- 2 green cardamom pods
- 1 small cinnamon stick
- 1 ½ tsp coriander powder
- 1 tsp cumin powder
- ½ tsp turmeric
- 1 tsp chili powder
- 1 tsp garam masala
- 1 tsp salt
- ½ cup water
- ¾ cup Greek yogurt (for raita) 3g protein
- ½ small cucumber (grated, for raita)
- ½ tsp cumin powder (for raita)
- 2 tbsp fresh cilantro (for garnish)
Instructions
- Heat oil or ghee in a large pot over medium heat. Add bay leaf, cardamom, and cinnamon. Let them sizzle for 30 seconds.
- Add the diced onion and cook until deeply golden, about 8-10 minutes.
- Add garlic and ginger, cook for 1 minute.
- Add coriander, cumin, turmeric, and chili powder. Stir for 30 seconds.
- Add pureed tomatoes and salt. Cook until thick and oil separates, about 8-10 minutes.
- Add the kidney beans and water. Stir well.
- Bring to a simmer and cook for 15-20 minutes, mashing some beans against the side of the pot to thicken the gravy.
- Add garam masala. Adjust salt and spice to taste.
- Make the raita: Mix Greek yogurt with grated cucumber, cumin, and a pinch of salt.
- Remove bay leaf, cardamom, and cinnamon. Garnish with cilantro.
- Serve hot over rice with a generous spoonful of raita on each plate.
Boost Your Protein
- Add cottage cheese to the gravy for an extra 7g protein per serving.
- Serve over quinoa instead of rice for an extra 4g protein.
- Top with a boiled egg for an extra 6g protein.
Ingredient Substitutions
- No red kidney beans? Use pinto beans or cranberry (borlotti) beans.
- No whole spices (bay leaf, cardamom, cinnamon)? Use 1 tsp garam masala added with the ground spices.
- No Greek yogurt for raita? Use sour cream or plain yogurt mixed with cucumber.
- Swap ghee for oil to keep it lighter.
