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Soaking
Soak kidney beans(rajma) overnight in water.
Udikinchina Rajma
Udikinchina Rajma has 96.1 calories per serving (1 Small Cup) — that's 94.7 calories per 100g. It provides 6.5g protein, 16.3g carbs, and 0.6g fat. With a low glycemic index (GI: 30), this recipe is suitable for weight loss, diabetes management, heart health and more. The 5.8g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Udikinchina Rajma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories96.1 kcal
- Carbs16.3 g (65.1 kcal)
- Protein6.5 g (25.9 kcal)
- Fats0.6 g (5.1 kcal)
Nutrition Label
Udikinchina Rajma
- Serving Size1 Small Cup (100 g)
- Calories96.1 kcal
- Carbs16.3 g
- Fiber5.8 g
- Sugar0.7 g
- Protein6.5 g
- Fat0.6 g
- Saturated fat0.1 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.3 g
- Cholesterol0.0 mg
- Sodium326.2 mg
Nutrition per 100g
- Calories94.7 kcal
- Carbs16.0 g
- Fiber5.7 g
- Sugar0.7 g
- Protein6.4 g
- Fat0.6 g
- Cholesterol0.0 mg
- Sodium321.4 mg
1 serving = 101.5g
Cooking time: 5 minutes
Serves: 3 persons
Ingredients
Brown rajmah
100 Grams
Salt
0.5 Tea Spoon
Water
200 Milliliter
Black pepper powder
2 Grams
Instructions
1
2
Cooking
In the morning, drain the water in which the beans were soaked and then transfer them to a pressure cooker. Add salt, pepper, and pressure cook on high heat for 1 whistle, then lower the heat to medium and cook for 15 minutes. Remove excess water.
3
Serve
Serve it hot or along with a salad.
Glycemic Index
30 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Udikinchina Rajma | Boiled horsegram | Boiled Laal Chhola | Boiled redgram |
|---|---|---|---|---|
| Calories | 96.1 kcal | 128.4 kcal | 107.2 kcal | 107.2 kcal |
| Carbs | 16.3 g | 22.9 g | 18.4 g | 18.4 g |
| Protein | 6.5 g | 8.7 g | 7.2 g | 7.2 g |
| Fat | 0.6 g | 0.3 g | 0.5 g | 0.5 g |
| Fiber | 5.8 g | 3.3 g | 3.1 g | 3.1 g |
| Sugar | 0.7 g | 0.1 g | 0.7 g | 0.7 g |
| Sodium | 326.2 mg | 160.9 mg | 136.2 mg | 136.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 96.1 kcal per serving, this is an excellent choice for weight management. The 5.8g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 5.8g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.1g) make this heart-friendly.
PCOS
Low GI (30) with 5.8g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~101.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Udikinchina Rajma stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (192.2-288.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Udikinchina Rajma contains 96.1 kcal (6.5g protein, 16.3g carbs, 0.6g fat). That's 94.7 kcal per 100g. You can track exact portions in the Hint app.
At just 96.1 kcal per serving, this is an excellent choice for weight management. The 5.8g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 5.8g fiber further slows glucose absorption. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Udikinchina Rajma has 6.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Udikinchina Rajma is light enough for dinner at 96.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Udikinchina Rajma is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (30) with 5.8g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
