Legume
black rajmah.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
298
PROTEIN
19g
CARBS
49.6g
FAT
1.6g
FIBER
17.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories298kcal—
Protein19g38%
Carbohydrates49.6g18%
Fiber17.7g63%
Sugar2.0g4%
Total fat1.6g2%
Saturated fat0.24g1%
Trans fat0g—
Cholesterol0mg0%
Water8.7g—
MINERALS
Sodium9.4mg0%
Potassium1362mg29%
Calcium134mg10%
Iron6.2mg34%
Magnesium160mg38%
Phosphorus386mg31%
Zinc3.1mg28%
Copper0.87mg97%
Manganese1.2mg52%
Selenium18.6µg34%
VITAMINS
Vitamin A1.9µg0%
Vitamin C0mg0%
Vitamin D28µg140%
Vitamin E0.21mg1%
Vitamin K5.0µg4%
Thiamin (B1)0.21mg18%
Riboflavin (B2)0.19mg15%
Niacin (B3)2.6mg16%
Pantothenic acid (B5)1.9mg38%
Vitamin B60.23mg14%
Biotin (B7)0.63µg2%
Folate (B9)332µg83%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 tablespoon11.3g
1 teaspoon3.8g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter761g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Excellent source of plant-based protein and essential minerals like iron, magnesium, and folate.
- ✓Contains high levels of antioxidants, particularly anthocyanins, which help combat oxidative stress and inflammation.
COOKING TIPS
In the kitchen.
- 1Soak dried beans for at least 8 hours or overnight to reduce cooking time and improve digestibility.
- 2Always cook thoroughly by boiling for at least 10-15 minutes to neutralize the natural toxin phytohaemagglutinin, before simmering until tender.
- 3Add salt and acidic ingredients like tomatoes or lemon juice towards the end of cooking, as they can toughen the bean skins and increase cooking time.
- 4Combine with grains like rice to create a complete protein meal that provides all essential amino acids.
STORAGE
Keep it fresh.
- Store dried black rajmah in an airtight container in a cool, dark, and dry place for up to one year for best quality.
- Keep cooked beans in a sealed container in the refrigerator for 3-5 days, or freeze them for up to 6 months.
FAQ
Frequently asked questions.
Is black rajmah healthy?
Yes, black rajmah is highly nutritious. It is an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and magnesium, which support heart health and energy levels.
How much protein is in black rajmah?
Black rajmah contains approximately 19.01g of protein per 100g of dry beans. This high protein content makes it a valuable staple for vegetarian and vegan diets to support muscle maintenance.
Is black rajmah good for weight loss?
Yes, black rajmah can aid weight loss due to its high fiber content, which promotes a feeling of fullness and reduces overall calorie intake. It is also very low in fat, containing only about 1.62g per 100g.
Is black rajmah gluten-free?
Naturally, black rajmah is 100% gluten-free. It is a safe and healthy carbohydrate and protein source for individuals with celiac disease or gluten intolerance.
Is black rajmah keto-friendly?
No, black rajmah is not considered keto-friendly as it contains about 49.59g of carbohydrates per 100g. While these are healthy complex carbs, they are too high for a standard low-carb ketogenic diet.
How do you cook black rajmah?
To cook black rajmah, soak the beans for 8-12 hours, then rinse and boil them in fresh water or use a pressure cooker for 20-30 minutes. They are best enjoyed in curries, stews, or tossed into hearty salads.
What does black rajmah taste like?
Black rajmah has a deep, earthy, and slightly nutty flavor. It has a creamier texture than red kidney beans but tends to hold its shape better during long cooking processes.
Do I need to soak black rajmah before cooking?
Yes, soaking is essential as it reduces cooking time and helps neutralize anti-nutrients like phytic acid. It also breaks down complex sugars that can cause digestive discomfort and gas.
How do you store dried black rajmah?
Store dried black rajmah in an airtight container in a cool, dry, and dark place like a pantry. When kept away from moisture and heat, they can last for up to 12-24 months.
What are the specific benefits of the antioxidants in black rajmah?
The dark skin of black rajmah is rich in anthocyanins, which are potent antioxidants. these help combat oxidative stress, reduce inflammation, and may lower the risk of chronic diseases like heart disease.
