EFFORTLESS RICE AND BEANS RECIPE
Costa Rican Gallopinto, Brazilian Feijoada, Puerto Rican Arroz junto, Columbian Calentao, Cuban Moros y cristianos, Ghanaian Waakye, Indian Rajma chawal, Venezuelan Pabellon criollo, American Creole beans and rice etc. Similar to the cherished dishes mentioned earlier, this simple red kidney beans recipe with basmati rice brings together basic ingredients to create a wholesome meal.
Not only this super healthy dish has all nine essential amino acids required for our bodies making it a “complete protein”, this blend of two staple foods is also extremely affordable!! In fact, dark red kidney beans are also the least expensive plant protein source around.
No wonder variations of these two are available in so many forms amongst many cultures. Mostly consumed by religious vegetarian groups, and now embraced by new world “vegan and vegetarian” movements – beans are the epitome of rustic simplicity.
ORIGIN OF BEANS
Numerous sources have provided evidence for the scope of cultivation and consumption of beans. Ancient Egyptian tombs from the 3rd century B.C. at Thebes contained the remains of a lentil paste, indicating that lentils were a favorite food of the people back then. Archaeologists found lentil remnants that are ten thousand years old along the banks of the Euphrates River in Syria.
Chickpeas were used in vegetable soup in ancient Gaul as early as the 7th century B.C. In Homer’s “Iliad,” he compared arrows bouncing off Menelaos’ breastplate to chickpeas tossed by a winnower. Evidence of chickpeas has been found in Bronze Age sediments in Jericho and Babylon, located across the Mediterranean.
The cultivation of the common bean, lima bean, and pinta bean, also known as cranberry bean, started over 5,000 years ago in the ancient civilizations of Mexico and Peru. These were popular among the Aztec and the Inca cultures.
Legumes have been a fundamental part of diets for over 20,000 years in certain Eastern cultures. A fresco dating back to the 2nd century B.C. depicts the making of lentil soup during the reign of Ramses II. Despite this, in ancient Greece, lentils were considered a meal for the less fortunate.
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Rajma Chawal – Indian rice and beans
Ingredients
- 1 ¼ Cups Red Kidney Beans, Dry, unsoaked
- 1 ½ Medium onions
- 3 Medium tomatoes
- 2 Green chilies
- 1 Tbsp. Chopped garlic
- 1" piece Chopped ginger
- 1 ¼ Tbsps. Tomato Ketchup
- 1 Cinnamon stick
- 2 Black Cardamom
- 2 Bay leaf
- 2 Tsp Salt
- ½ Tsp Red Chili powder
- 1 Tsp Garam masala, homemade or store bought
- 2 Tsp Rajma masala, optional
- 1½ Tsp Cumin powder
- ½ Tbsp. Coriander powder
- 1 Tbsp. Fenugreek leaves, also known as Kasuri Methi
- 2 Tbsps. Fresh Coriander Leaves, chopped
- 4 Cups Water
- 5 Tbsps. cooking oil
Instructions
- Soak Red Kidney Beans or Rajma for 8 hours. The beans double in size after soaking, so you will get 2 ½ Cups.
- Blend onions, green chili, garlic & ginger into smooth puree.
- Blend tomatoes into smooth puree.
- Take oil in a pan, add bay leaves, black cardamom, cinnamon stick to it.
- Fry the whole spices on medium heat, till they turn light brown.
- Add cumin seeds, pureed onion, salt, red chili powder, garam masala, coriander powder, rajma masala and sauté for 5 minutes.
- Add pureed tomatoes and mix thoroughly.
- Cook the mix for 2-3 minutes on medium heat until the water from tomatoes has evaporated.
- Once the oil starts separating from the mix, add tomato ketchup and kasuri methi.
- Mix thoroughly, the oil will continue to separate from the gravy mixture.
- In the pressure cooker or instant pot, add beans followed by cooked onion-tomato mixture. Coat the beans with mixture and cook for 3 minutes with continuous stirring.
- Pour 3½ cups of water to the cooker or instant pot.
- Taste test the water to check salt and tanginess from ketchup. Add more if required.
- Close the pressure cooker lid and turn the heat to high.
- Once the cooker whistles, turn heat to low and cook for at least 10 minutes.
- Once all the steam is out or the cooker cools down, open the lid to check if beans are done.
- If beans are soft and mushy, add cilantro and coriander powder. Otherwise cook for another 5-10 minutes with the closed lid.
- This mouthwatering red kidney beans are ready to be served with rice, roti and salad.
RECIPEFORTE’S FOODNOTES
- A fresh stock of dry, unsoaked beans will cook faster than aged beans. Beans that stay on shelf for a long period and have not been sold or used are called aged beans. Always buy food from well establishes stire that carries fresh food. I prefer purchasing mine grocery from a local Indian store.
- Soaking beans is an essential part of this recipe. Soaking helps with easier and faster cooking of the beans. It also helps with easier digestion and does not cause flatulence as well cooked beans are relatively easier to digest.
- Always wash and rinse the beans after soaking a couple of times till water runs clear.
- Those unfamiliar with pressure cooker can use instapot or cook in an sauce pot with lid. The cooking time with vary.
- Instead of fresh tomatoes, you can use canned tomatoes as well.
- Use canned red kidney beans if you do not have time to soak them overnight. Drain all the liquid from the can and place the beans under running water till water comes clear. To check if the red kidney beans are well done or al dente, simply smash a bean between your thumb and forefinger
- If they are well done – add them to onion tomato mix, stir for 5 minutes before adding water. Cover with a lid and cook for 10 minutes till it starts boiling. Turn off the heat and serve.
- If al-dente – add water to a sauce pot, add beans, cover with a lid and simmer on medium heat for 10 minutes till well done. Then add the onion tomato mixture and follow the steps given above.
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