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cooked rice with green peas and carrots on stainless steel bowl

Rajma(Kidney Beans) Curry with Quinoa Bowl

This recipe provides a balanced combination of carbohydrates from quinoa, protein from kidney beans, and healthy fats from olive oil. Adjust the portion sizes according to your Zone Diet block requirements to ensure the right balance of macronutrients. Additionally, you can garnish the bowl with fresh herbs like cilantro or parsley for added flavor and nutrients. Enjoy your Zone Diet-friendly Rajma and Quinoa Bowl!
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Prep Time 15 minutes
Cook Time 20 minutes
Course Main Course
Cuisine Indian
Servings 2 people
Calories 350 kcal

Equipment

  • 2 Sauce pan
  • 1 serving bowl

Ingredients
  

For the Rajma (Kidney Bean) Curry:

  • 1 cup cooked kidney beans rajma
  • 1 small onion finely chopped
  • 1 small tomato finely chopped
  • 1/2 cup bell peppers diced (color of your choice)
  • 1/2 cup spinach leaves chopped
  • 1 teaspoon olive oil
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon coriander powder
  • 1/2 teaspoon cayenne pepper adjust to taste
  • 1/2 teaspoon garam masala
  • Salt and pepper to taste

For the Quinoa:

  • 1/2 cup quinoa
  • 1 cup water
  • Salt to taste

Instructions
 

Prepare Quinoa:

  • Rinse the quinoa thoroughly under cold water.
  • In a saucepan, combine quinoa, water, and a pinch of salt.
  • Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed.
  • Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.

Prepare Rajma Curry:

  • Heat olive oil in a separate pan over medium heat.
  • Add cumin seeds and let them splutter.
  • Add chopped onions and sauté until they turn translucent.
  • Stir in chopped tomatoes and cook until they soften and become pulpy.
  • Add diced bell peppers and sauté for a few minutes until they start to soften.
  • Add turmeric powder, coriander powder, cayenne pepper, garam masala, salt, and pepper. Cook for a couple of minutes to toast the spices.
  • Add the cooked kidney beans and chopped spinach. Mix well.
  • Cook for another 5-7 minutes until everything is heated through, and the flavors meld together.

Assemble the Bowl:

  • In a serving bowl, place a portion of cooked quinoa.
  • Top the quinoa with the prepared Rajma curry.

Notes

Nutrition Info (approximate values per serving):
  • Calories: 350-400 calories
  • Carbohydrates: 55-60 grams
  • Protein: 15-18 grams
  • Fat: 7-9 grams
  • Fiber: 8-10 grams
  • Vitamins and Minerals: Provides essential nutrients like iron, potassium, vitamin C, and folate.
  • This dish offers a healthy balance of macronutrients and is rich in plant-based protein, making it a nutritious choice for a Zone Diet meal.
Keyword kidney beans, quinoa, rajma