Rajma chawal protein bowl (35g protein)

Ingredients

Makes 1 serving.

• Rajma (kidney beans), cooked200 g (≈ 1 large katori)
• Brown rice, cooked120 g (≈ ¾ katori)
• Curd (or Greek yogurt)100 g
• Onion, sliced¼
• Tomato puree3 tbsp
• Ginger-garlic paste1 tsp
• Cumin, turmeric, coriander, garam masala½ tsp each
• Mustard oil or ghee1.5 tsp
• Salt, coriander, lemonto taste

Instructions

1. 1

   Heat oil in a pan; sauté onion + ginger-garlic paste till golden (~4 minutes).

2. 2

   Add tomato puree and the dry spices. Cook till oil separates (~3 minutes).

3. 3

   Add the pre-cooked rajma + ½ cup water. Simmer 8-10 minutes for the flavours to bind. Lightly mash a few beans against the pan to thicken.

4. 4

   Serve over warm brown rice. Top with curd, lemon, fresh coriander.

Coach's notes

• · Rajma + rice is the textbook complete amino-acid pairing — lysine (rajma) + methionine (rice). Together, full protein profile.
• · Soak the dry rajma overnight before pressure cooking; cuts cooking time in half and improves digestibility.
• · Sunday batch-cook 600g of rajma; portion into 3 lunches for the week.