A Fiber All Star.

Check a chart of the fiber content in foods and you'll see legumes leading the pack. Kidney beans, like other beans, are rich in soluble and insoluble fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds with bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Kidney Beans aka Rajma is a nothern India breakfast meal served with flat bread, chapatis or rice.

Dark kidney beans provide us with excellent source of iron and fibre.

Ingredients:

2 cups kidney beans, cooked

1 tomato, cut fine

1 onion, cut fine

2 tbsps Himalaya Tikka masala or Vindalo Masala paste

1 tbsp vegetable oil

2 tbsp coriander leaves for garnish

salt to taste

Directions:

In a pan, on medium heat, cook onion in vegetable oil. Stir in tomatoes, Tikka masala or Vindalo masala, beans and salt. Simmer until tender. Garnish and serve with Nan or chapatis or bread or even rice. Voila...