Rajma/ Kidney beans salad/chat

Rajma/kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein.
Kidney Beans nutritional profile: source: WHFoods

Kidney beans, cooked 1.00 cup 177.00 grams 224.79 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating molybdenum 132.75 mcg 177.0 14.2 excellent folate 229.39 mcg 57.3 4.6 very good tryptophan 0.18 g 56.2 4.5 very good dietary fiber 11.33 g 45.3 3.6 very good manganese 0.84 mg 42.0 3.4 very good protein 15.35 g 30.7 2.5 good iron 5.20 mg 28.9 2.3 good phosphorus 251.34 mg 25.1 2.0 good copper 0.43 mg 21.5 1.7 good potassium 713.31 mg 20.4 1.6 good magnesium 79.65 mg 19.9 1.6 good vitamin B1 (thiamin) 0.28 mg 18.7 1.5 good vitamin K 14.87 mcg 18.6 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5% Now coming to the recipe: Ingredients: Rajma-1cup (100grms) onions finaly chopped-1cup Green chili-2 chopped olive oil-2ts cumin seeds -1/2tbsp mustard seeds-1/2tbsp salt too taste Aamchur powder-1/2tea spoon garlic cloves mashed-1/2tbsp red chili powder to taste(1/4tbsp) Directions: Soak kidney beans in water for atleast 1hr and cook them in a cooker by adding very little salt for 3 whistles. Let them cool down in a cooker and later remove the lid. If you do not have cooker, microwave  them or cook them in a vessel with water on a stove with closed lid. Be careful, do not over cook them. Now heat 2tbsp of oil in a pan and add cumin seeds and mustard seeds(optional), wait until they splatter then add half of the onions and fry them till they turn transparent under medium flame. Now add green chili & garlic and fry them. Add cooked kidney beans and saute them nicely. Finally add remaining onions, aamchur powder little red chili powder and salt to taste. You can garnish with cilantro also. Now the rajma is ready to serve.