Rajma Malvani Masala
Ingredients: 1 cup of Rajma, ¼ cup grated coconut, 2 onions, ½ tsp coriander powder, ½ tsp cumin powder, 1 tsp Goda masala, 2 tsp Malvani masala, salt to taste, ½ tsp haldi, ½ tsp red chilli powder, 1 tbsp oil, 2 tbsp fresh coriander (chopped)
Directions: Soak the Rajma overnight or at least for 6 hours and pressure cook it for 3 whistles. Roast the coconut and onions till brown and then cool and grind together in the mixer. Heat oil, add the coconut and onion mix and the spice powders. Mix till oil leaves the sides. Now, add the pre-cooked rajma and cook for about 10 minutes. Garnish with coriander.
Significance: Rajma is a good source of omega-3 fat – a fat that tends to be deficient in the Indian diet and is essential for the heart, brain and eyes. It also has protein. People are hesitant to use coconut these days as they think it has cholesterol whereas it has none! It has high saturated fat and is high in calories, which is why we have to be careful about how much we use. The good thing is that coconut contains medium-chain triglycerides, which can easily be utilised to provide energy. It also has minerals like manganese and copper.
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Dr. Manisha Talim