Rajma (kidney beans) is a protein powerhouse, rich in magnesium, calcium, and iron—nutrients vital for bone strength and joint mobility. Combined with brown rice, which provides fibre and slow-releasing energy, this dish makes for a complete and balanced meal. Magnesium in rajma also plays a key role in maintaining cartilage and reducing the risk of bone loss, while brown rice ensures better blood sugar balance compared to polished white rice.
The tomato-onion base provides antioxidants like lycopene and vitamin C, which support collagen formation and help in reducing inflammation around the joints. When cooked with minimal oil and the right spices, rajma masala becomes not just comfort food but also a joint-friendly dish suitable for all ages.
This combination is filling, nourishing, and especially helpful for those recovering from bone injuries, seniors with arthritis, or anyone wanting to strengthen their skeletal system naturally.
Pressure cook soaked rajma with enough water and salt until soft (about 4–5 whistles).
Heat oil in a pan, sauté onion until golden. Add ginger-garlic paste and cook for a minute.
Add tomato puree, turmeric, coriander powder, cumin powder, and chilli. Cook until oil separates.
Add cooked rajma with some stock. Simmer for 10–12 minutes. Add garam masala at the end.
For brown rice, rinse well and cook with water and a pinch of salt until fluffy.
Serve rajma masala hot with brown rice, garnished with coriander.
Tips and Tricks
- Always soak rajma overnight to improve digestibility.
- Add spinach or methi leaves while simmering for extra calcium and iron.
- For a lighter version, use minimal oil and skip cream additions.
Frequently Asked Questions
Yes, rinse well and reduce cooking time.
Yes, the magnesium and antioxidants help reduce inflammation.
Yes, quinoa makes it even more protein-rich and bone-friendly.
