Food Index · indian veg
Rajma (Kidney Beans)1 cup cooked
Red kidney beans slow-cooked in onion-tomato gravy. 15 g protein per cup plus 13 g fibre — a macronutrient triple (protein + complex carbs + fibre) that keeps blood sugar steady.
Protein
15g
Calories
245
Serving
1 cup cooked
Best for
maintain
Why it works
High fibre blunts the glucose response to the rice that usually follows. Lean-bulk friendly because total calories stay moderate.
When to eat it
Fat-loss lunch with brown rice · fibre-heavy days · when plant protein is the rule.
What to watch
Soak 8 hrs, pressure-cook fully — undercooked rajma contains lectins. Ghee tadka adds 100+ kcal fast.
Perfect pairing
1 cup rajma + 3/4 cup brown rice = ~450 kcal, 22 g protein, 11 g fibre.
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