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rajma spinach soup recipe | spinach bean soup | healthy spinach in bean soup |


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Rajma and Spinach Soup

rajma spinach soup recipe | spinach bean soup | healthy spinach in bean soup | with 20 amazing images.

rajma spinach soup is a healthy Indian soup. Learn how to make spinach bean soup.

rajma and spinach soup is a flavorful and low calorie Indian soup that combines the rich, earthy flavors of kidney beans (rajma) with the vibrant green goodness of spinach. This hearty soup is a popular choice in Indian cuisine, known for its comforting and satisfying qualities.

To make rajma and spinach soup, heat the olive oil or oil in a deep non-stick kadhai, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes. Add the spinach and sauté on a medium flame for another 1 to 2 minutes. Add the salt, pepper. Oregano and dry red chilli flakes and sauté on a medium flame for 1 more minute.
Add the rajma and 4 cups of vegetable stock or water, mix well and bring it to boil (approx. 4 minutes). Lower the flame and cook on a medium flame for 7 to 8 minutes, while stirring occasionally. Add the tomato purée, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Serve rajma and spinach soup hot garnished with cheese.
The resulting dish is a delicious and nourishing soup with a velvety texture from the kidney beans and a burst of freshness from the spinach. It is often served with a garnish of fresh cilantro and can be enjoyed on its own or paired with a side of rice or Indian flatbread for a complete and satisfying meal.

rajma and spinach soup is not only tasty but also packed with protein, fiber, vitamins, and minerals, making it a wholesome and nutritious option. It is a popular choice for a comforting and filling lunch or dinner, especially during the cooler months, and it is a wonderful representation of the diverse and flavorful cuisine of India.

pro tips for rajma and spinach soup. 1. Add chopped spinach (palak). When chopped, spinach adds a subtle thickness to the soup, giving it a more satisfying mouthfeel compared to just broth and beans. Spinach is one of the richest plant sources of iron and it should be part of a healthy diet for everyone. 2. Add soaked and boiled rajma (kidney beans). Rajma has a nutty, earthy flavor and creamy texture that contrasts beautifully with the fresh bitterness of spinach. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. 3. Add tomato puree. Tomato puree brings a touch of natural sweetness and acidity to the soup, balancing the earthy notes of rajma and the slight bitterness of spinach.

Enjoy rajma spinach soup recipe | spinach bean soup | healthy spinach in bean soup | with step by step photos.

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Rajma and Spinach Soup recipe - How to make Rajma and Spinach Soup

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients
Method

Rajma and spinach soup
    Rajma and spinach soup
  1. To make rajma and spinach soup heat the olive oil or oil in a deep non-stick kadhai, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes.
  2. Add the spinach and sauté on a medium flame for another 1 to 2 minutes.
  3. Add the salt, pepper. Oregano and dry red chilli flakes and sauté on a medium flame for 1 more minute.
  4. Add the rajma and 4 cups of vegetable stock or water, mix well and bring it to boil (approx. 4 minutes).
  5. Lower the flame and cook on a medium flame for 7 to 8 minutes, while stirring occasionally.
  6. Add the tomato purée, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  7. Serve rajma and spinach soup hot garnished with cheese.

Rajma Spinach Soup Video

Rajma and Spinach Soup recipe with step by step photos

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what is rajma spinach soup made of ?
  1. what is rajma spinach soup made of ? See below image of list of ingredients for rajma spinach soup.

how to soak and boil rajma
  1. Wash and soak the Rajma for at least 8 hours in a bowl filled with enough water to cover the rajma.
  2. Drain the rajma using a strainer and discard the water.
  3. Take a pressure cooker and add the rajma into it.
  4. Add the salt to taste.
  5. Add enough water to cover the rajma. We added 2 cups of water.
  6. Cook the rajma for 2 whistles.
  7. Drain the cooked rajma with the help of a strainer.

benefits of rajma
  1. Rajma : One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a  fiber rich food. See here for 10 health benefits of rajma and why you should eat it.

how to make vegetable stock
  1. See step by step  basic vegetable stock recipe | Indian vegetable stock | healthy vegetable stock | vegetable stock for soup | can be made ahead of time. Let it cool completely, then cover and chill, or freeze for up to 3 months.  Note if you are short of time then use a stock cube and last resort use water.

making rajma spinach soup
  1. Heat 1 1/2 tsp olive oil or oil in a deep non-stick kadhai. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties.
  2. Add 1/4th finely chopped onions. Sautéed onions release aromatic compounds that bloom and infuse the soup with a warm, inviting fragrance. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics.
  3. Add 1 tsp finely chopped garlic (lehsun). Garlic adds a unique savory and slightly pungent flavor to the soup. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure.
  4.  Sauté on a medium flame for 1 to 2 minutes.
  5. Add 1 cup chopped spinach (palak). When chopped, spinach adds a subtle thickness to the soup, giving it a more satisfying mouthfeel compared to just broth and beans. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
  6. Sauté on a medium flame for another 1 to 2 minutes.
  7. Add salt to taste. We added 3/4th tsp salt. 
  8. Add freshly ground black pepper to taste.
  9. Add 1 tsp dried oregano.
  10. Add 1/2 tsp dry red chilli flakes (paprika).
  11. Sauté on a medium flame for 1 more minute.
  12. Add 1 cup soaked and boiled rajma (kidney beans). Rajma has a nutty, earthy flavor and creamy texture that contrasts beautifully with the fresh bitterness of spinach.  Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium.
  13. Add 4 cups basic vegetable stock recipe. Simmering vegetables in stock releases beneficial vitamins and minerals, contributing to a more nutritious soup. Note if you are short of time to make vegetable stock then use a stock cube and last resort use water. 
  14. Mix well.
  15. Bring it to boil (approx. 4 minutes).
  16. Lower the flame and cook on a medium flame for 7 to 8 minutes, while stirring occasionally.
  17. Add 2 tbsp tomato puree. Tomato puree brings a touch of natural sweetness and acidity to the soup, balancing the earthy notes of rajma and the slight bitterness of spinach. 
  18. Mix well.
  19. Cook on a medium flame for 2 minutes, while stirring occasionally.
  20. Serve rajma and spinach soup hot garnished with cheese.

pro tips for rajma spinach soup
  1. Heat olive oil or oil in a deep non-stick kadhai. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties.
  2. Add finely chopped onions. Sautéed onions release aromatic compounds that bloom and infuse the soup with a warm, inviting fragrance. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics.
  3. Add chopped spinach (palak). When chopped, spinach adds a subtle thickness to the soup, giving it a more satisfying mouthfeel compared to just broth and beans. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
  4. Add soaked and boiled rajma (kidney beans). Rajma has a nutty, earthy flavor and creamy texture that contrasts beautifully with the fresh bitterness of spinach.  Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium.
  5. Add tomato puree. Tomato puree brings a touch of natural sweetness and acidity to the soup, balancing the earthy notes of rajma and the slight bitterness of spinach. 

benefits of rajma spinach soup
  1. Rajma and Spinach Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits (oranges, grapefruit and sweet lime), lemons, vegetables ( capsicum , broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 74% of RDA.
    2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal,  yellow moong dal, urad dal, toor dal , sesame seeds ). 44% of RDA.
    3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 31% of RDA.
    4. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots , mango, papaya, peach, tomatoes, pumpkin  etc. and other vegetables like spinach, kale, fenugreek leaves , broccoli , capsicum etc. 29% of RDA.
    5. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 20% of RDA.


Nutrient values (Abbrv) per serving
Energy98 cal
Protein4.4 g
Carbohydrates14.2 g
Fiber2.9 g
Fat2.6 g
Cholesterol0.8 mg
Sodium44.7 mg

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Reviews

Rajma and Spinach Soup ( Soups and Salads Recipe )
5
 on 29 Nov 17 06:50 AM


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Rajma and Spinach Soup ( Soups and Salads Recipe )
5
 on 21 Jan 17 11:25 PM


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| Hide Replies
Tarla Dalal    Hi Adt , we are delighted you loved the Rajma and Spinach Soup recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
Reply
23 Jan 17 10:24 AM
Rajma and Spinach Soup ( Soups and Salads Recipe )
5
Gandhi Dhwani
 on 16 Dec 14 05:59 PM


Though this soup looks a little differnt from the soups we have on regular basis, it tastes as amazing as the others. The rajma and spinach is a unique combination and when blended togather it gives a delightful flavour. The herbs and pepper also add an additional flavour to it..
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