7 Health Benefits of Marwah Rajma (Research Backed)

7 Health Benefits of Marwah Rajma (Research Backed)

Learn about the health benefits of Marwah Rajma backed by research and studies from across the globe.

According to Wikipedia, rajma, also known as rajmah, rāzmā, rajmash, or lal lobia, is a vegetarian dish from the Indian subcontinent.

They are also known as kidney beans (Phaseolus vulgaris) because their shape and color look like a human kidney. These beans are used in many traditional dishes and are always eaten when fully cooked.

Raw or not properly cooked kidney beans can be harmful, but when cooked the right way, they are healthy and can be a good part of a balanced diet.

From red to white kidney beans, from light to red-speckled kidney beans there are multiple types of rajma based on their shape and origin.

But one of the most premium varieties of kidney beans is Marwah rajma. Because it is known for its rich flavor, creamy texture, and unparalleled health benefits.

Before we explore the health benefits of Marwah Rajma, let’s go through the basic details.

What Is Marwah Rajma?

Marwah Rajma are a premium variety of kidney beans, known for their rich flavor and high quality. Grown in the fertile lands of the Marwah valley, located in the Kishtwar district of Jammu and Kashmir, these beans benefit from the valley's unique elevation of 5,480 feet and its pristine surroundings.

The combination of factors gives Marwah Rajma their distinctive taste and texture which makes them a sought-after ingredient in many traditional dishes.

According to legend, centuries ago, an elderly person planted some special rajma beans in the Marwah. At that time, the weather conditions of the valley were ideal for the rajma beans which resulted in the production of exceptionally tasty rajma. No one knew that Marwah rajma would be enjoyed by people worldwide. 

Marwah Rajma is naturally grown and handpicked, renowned for its rich flavor and significant health benefits for cultural cuisine enthusiasts. Due to its distinctive qualities, these beans have gained international fame, with Marwah Rajma being appreciated and loved globally.

That’s not all, there are multiple health benefits of pahadi rajma that you probably didn’t know. 

Health Benefits of Marwah Rajma 

Grown in the rich soils of the Marwah region in India, Marwah Rajma beans are full of important minerals that keep you healthy. They have copper, which helps your body absorb iron, and iron, which is needed to make healthy blood. These beans also contain molybdenum, which helps your body’s enzymes work properly. 

They’re a good source of folate, which helps your body make and fix DNA, and potassium, which helps control fluids and nerve signals. Marwah Rajma also has manganese for energy, and vitamin K1, which helps your blood clot when you get a cut.

Let’s go through the detailed benefits of pahadi rajmah:

Rajma may help you with weight loss

One of the top benefits of Marwah rajma is that it may help reduce the risk of gaining too much weight or becoming obese.

In one study, 30 overweight adults followed a weight-loss diet for two months. Those who ate beans and other legumes four times a week lost more weight than those who didn't eat beans.

Another review of 11 studies found some evidence that beans can help with weight loss, but the results weren’t strong enough to make a clear conclusion.

Beans, like rajma, may help with weight loss because they contain fiber, proteins, and something called antinutrients. One of the most studied antinutrients in raw rajma is starch blockers. These are proteins that slow down the digestion and absorption of carbohydrates (or starch), which can help with weight control.

Starch blockers taken from white kidney beans are sometimes used as weight loss supplements. However, when kidney beans are boiled for 10 minutes, the starch blockers lose their effect, so they don't work in fully cooked beans.

Rajma may help with colon cancer prevention

Colon cancer is one of the most common types of cancer in the world. Some studies have shown that eating more legumes, like beans, may lower the risk of getting colon cancer. It has also been supported by experiments done in labs and on animals.

Pure rajma like Marwah rajma are full of nutrients and fibers that might help protect against cancer. Certain fibers in beans, like resistant starch and alpha-galactosides, are not digested in your stomach.

Instead, they travel to your colon, where good bacteria ferment them and produce something called short-chain fatty acids (SCFAs). One type of SCFA, called butyrate, is known to improve colon health and may help lower the risk of colon cancer.

Rajma may improve blood sugar levels

Keeping your blood sugar levels under control is important because high blood sugar over time can increase the risk of diseases like heart disease. Eating foods that don’t cause a big spike in your blood sugar is good for your health.

Authentic rajma are a great choice because they are full of protein, fiber, and slow-release carbs, which help keep blood sugar levels steady. They have a low glycemic index (GI) score, meaning they cause a slow and gradual rise in blood sugar after eating. It makes kidney beans better at controlling blood sugar than many other carb-rich foods.

Studies show that eating beans and other low-GI foods may lower the risk of developing type 2 diabetes. For people who already have type 2 diabetes, eating these kinds of foods can help control blood sugar levels.

Rajma may help during pregnancy

Rajma is a great source of folate, which is important for pregnant people.

Folate is a water-soluble vitamin that helps with the healthy development of a baby’s brain and nervous system during pregnancy.

Getting enough folate can help prevent birth defects in a baby’s brain and spine. Since the body doesn’t store folate for a long time, it’s important to eat foods rich in this vitamin regularly.

Marwah rajma are a simple and healthy way to add more folate to your diet which makes them a great choice for anyone.

Rajma may lower heart disease risk

Eating high-quality rajma may help lower risk factors for heart disease, like high blood pressure. In a small study with eight healthy adults, researchers found that eating 3/4 cup (133 grams) of red kidney beans caused a noticeable drop in blood pressure just two hours after eating, compared to the same amount of rice.

While this result is promising, it’s important to remember that many factors can affect blood pressure, and eating kidney beans may not always guarantee the same results for everyone.

However, including Himalayan rajma in your diet can still be a healthy choice for heart health.

Rajma May Help with Better Digestion

Authentic Himalayan rajma are packed with fiber, which is great for your digestive system. The fiber in kidney beans acts as food for the good bacteria in your gut.

Lauren Manaker, M.S., RDN, LD says that this type of fiber, called prebiotic fiber, can’t be digested by humans, so it becomes fuel for the helpful bacteria in your stomach.

Keeping these bacteria happy can help with digestion and may protect you from problems like irritable bowel syndrome (IBS) and inflammatory bowel disease. Adding rajma to your diet is an easy way to support a healthy gut and better digestion.

Rajma Can Help with Weight Management

Premium rajma or the Marwah rajma are good for digestion but can also help with weight management. The fiber in kidney beans, along with 7 grams of plant-based protein in each half-cup serving can help you feel full for longer.

Isabel Vasquez, RD, LDN says that the nutrients in these beans can make it easier to eat less and avoid overeating, which is helpful if you're trying to lose weight or maintain a healthy weight.

Adding rajma to your meals is a simple way to stay satisfied and support your weight goals.

But if you want to avail all the benefits of Marwah Rajmah, you must know how to cook Marwah rajma. 

Also Read: Types of Himalayan Rajma

How to Eat Marwah Rajma?

There are a lot of queries about how to cook Marwah rajma. Well, Marwah Rajma is easy to cook and can be prepared in a variety of ways. Here is a simple recipe:

  1. Soak the beans overnight in water.
  2. Drain the beans and rinse them well.
  3. Add the beans to a pot of fresh water and bring to a boil.
  4. Reduce the heat and simmer for 45-60 minutes, or until the beans are tender.
  5. Add salt and spices to taste.
  6. Serve hot with basmati rice, roti, or naan. It offers a unique flavor profile, especially when cooked with traditional Kashmiri spices

NOTE: The soaking process helps to remove some of the toxins, and boiling ensures they are cooked thoroughly, destroying the toxin effectively.

Cooking Tips

  • Adequate soaking (12 hours) is recommended to avoid undercooked beans​​.
  • Can be sprouted for added nutritional benefits and used in various recipes​​.

Storage and Preparation

  • Store dry beans in a dry airtight container at room temperature​​.
  • Cooked beans can be refrigerated for up to 5 days or frozen for up to six months​.

But following these steps is only effective if you have authentic Marwah rajma straight from the foothills of the Himalayas.

Want to Buy High-Quality Marwah Rajma?

If you want to enjoy all the health benefits of Marwah Rajma, it's important to buy the purest beans.

At Pahadi Amrut, our rajma beans are handpicked by local farmers from the foothills of the Himalayas.

We don’t use any tricks or shortcuts to mass-produce them, which keeps them natural and full of flavor.

Rajma beans can come in different shapes and colors, depending on where they’re grown. If all your rajma beans look exactly the same in shape and color, they may have been mass-produced with some form of adulteration.

Many people don’t know this, but mass-produced beans often lose quality in the process.

Choosing pure, naturally grown Marwah Rajma from Pahadi Amrut ensures you're getting the best quality, with no unwanted additives.

So, what’s making you wait?

Bring home hand-packed pure Marwah Rajma for authentic delight to your taste buds.

Author's Bio

Dr. Veena Kumari Sumbria

At Pahadi Amrut, we’re proud to share the journey of Dr. Veena Sumbria, a dedicated botanist from Jammu and Kashmir. With a strong academic background and a lifelong commitment to botany, Dr. Sumbria has spent years teaching and inspiring students in the field. Her love for plants goes beyond the classroom, especially her deep interest in medicinal plants. She completed her Ph.D. focusing on Tephrosia purpurea, a plant known for its healing properties, where she explored its reproductive biology. Dr. Sumbria’s work continues to enrich our understanding of plants, adding to the essence of Pahadi Amrut.

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