Rajma Tikka

Rajma Tikka is a delightful Indian BBQ dish featuring marinated kidney beans grilled to perfection, offering a smoky flavor and vibrant spices. It's a vegetarian treat that’s perfect for summer barbecues and gatherings.

Ingredients

• Kidney beans (cooked) - 200 grams
• Yogurt - 100 grams
• Ginger paste - 1 teaspoon
• Garlic paste - 1 teaspoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Salt - 1 teaspoon
• Bell pepper (cubed) - 1 medium
• Onion (cubed) - 1 medium
• Skewers (wooden or metal) - 4
• Oil - 1 tablespoon

Steps

1. Soak wooden skewers in water for 30 minutes to prevent burning.
2. In a mixing bowl, combine the cooked kidney beans, yogurt, ginger paste, garlic paste, red chili powder, turmeric powder, garam masala, cumin powder, lemon juice, and salt. Mash gently with a fork to create a thick paste.
3. Add the cubed bell pepper and onion to the marinade, mixing well to coat evenly.
4. Take the soaked skewers and thread the marinated kidney beans, bell pepper, and onion alternately onto each skewer.
5. Preheat the grill or BBQ to medium-high heat and lightly grease the grates with oil.
6. Place the skewers on the grill and cook for about 10-15 minutes, turning occasionally, until the vegetables are charred and the tikka is heated through.
7. Remove from the grill, serve hot with mint chutney and lemon wedges.

Nutrition

• Calories: 300
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 1 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber from kidney beans, promoting digestive health.
• Rich in antioxidants and vitamins from bell peppers and spices, supporting overall health.

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