# Rajma & Sweet Corn Tacos with Mint Yogurt

> These vibrant tacos feature a protein-rich filling of kidney beans and sweet corn, perfectly complemented by a cooling mint yogurt sauce. They are a wholesome, plant-forward meal that fits beautifully into a balanced daily diet.

- Category: Dinner
- Diet: Vegetarian
- Time: 30 min · Serves 2 · Easy
- Per serving: 164 kcal · 4 g protein · 30 g carbs · 4 g fat
- Tags: Low Calorie, High Fibre, Plant Protein
- Published: 2026-09-24
- Source: https://idyora.com/recipes/rajma-sweet-corn-tacos

## Ingredients

### For the Filling
- 1.5 cups cooked rajma (kidney beans)
- 1/2 cup sweet corn kernels
- 1 medium tomato, finely chopped
- 1 tsp oil

### For the Mint Yogurt & Assembly
- 1/2 cup thick curd (yogurt)
- 2 tbsp fresh mint leaves
- 3-4 small corn tortillas
- Fresh cilantro 

## Method

1. **Prepare Mint Yogurt.** Whisk the yogurt until smooth and stir in finely chopped mint leaves. Keep chilled until ready to serve.
2. **Sauté the Filling.** Heat oil in a pan and lightly sauté the cooked rajma, sweet corn, and tomatoes for 5 minutes. This creates a nutrient-dense base for your tacos [2].
3. **Assemble the Tacos.** Warm the corn tortillas on a flat pan. Divide the bean and corn mixture among the tortillas.
4. **Garnish and Serve.** Drizzle with the prepared mint yogurt and top with fresh cilantro and a squeeze of lime juice.

## Tips

- Using rajma as a base provides a significant source of fiber, protein, and complex carbohydrates [2, 5].
- Keep the tortillas plain or lightly toasted rather than fried to maintain a lower glycaemic response [6].
- Adding fresh vegetables like tomatoes increases the variety of food groups in your meal, as recommended by ICMR-NIN [4].

## How to serve

Serve immediately while warm, accompanied by extra lime wedges for brightness.

## Nutrients per serving

- Fibre: 4.6g
- Calcium: 6mg
- Iron: 0.4mg
- Sodium: 8mg
- Vitamin C: 0mg

## Why it's good for you

Pulses like rajma are a nutrient-dense staple that provide essential protein, fiber, folate, and magnesium [1] [2]. Including them in your meals is a practical way to improve diet quality, as consumers of pulses often have higher intakes of key minerals like iron and potassium [1]. The fiber content in beans may contribute to feelings of fullness, which can support weight management efforts [2]. Legumes are generally considered to have a low glycaemic index, making them a useful component of a balanced diet [3] [2].

ICMR-NIN guidelines emphasize that a healthy meal should source nutrients from a variety of food groups, including pulses, milk products like curd, and plenty of fresh vegetables [4]. By pairing your rajma and corn with fresh curd and herbs, you are creating a meal that aligns with the 'My Plate for the Day' approach, which balances cereals, pulses, and protective foods like vegetables [4]. Always aim to prepare your meals with minimal added fats and sugars to keep them wholesome [4]. If you are managing specific health conditions, please plan your dietary changes in consultation with your doctor or a registered dietitian.

## Sources

1. [Pulse Intake Improves Nutrient Density among US Adult Consumers](https://pmc.ncbi.nlm.nih.gov/articles/PMC8398140/) — US National Institutes of Health
2. [Legumes and Pulses - The Nutrition Source](https://nutritionsource.hsph.harvard.edu/legumes-pulses/) — Harvard T.H. Chan School of Public Health, 2019
3. [Chemical Composition, Starch Digestibility and Antioxidant Capacity of Tortilla Made with a Blend of Quality Protein Maize and Black Bean - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC3269686/) — US National Institutes of Health
4. [DIETARY GUIDELINES FOR INDIANS](https://nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf) — ICMR-National Institute of Nutrition