Brown Kidney Beans Spinach Thick Soup

Name: Brown Kidney Beans Spinach Thick Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1
Ingredients: 1/2 Cup Chopped Spinach (Palak); 1 Tbsp Chopped Onion; 1/2 Tsp Chopped Garlic; 1/2 Tsp Red Chilli Flakes; 1/2 Tsp Oregano; 1/4 Tsp Salt; 1/2 Tsp Oil; As Required Water; 2 Tsp Brown Kidney Beans (Rajma); As Required Water

20 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 14%

Carbs 43%

Fats 43%

Lactose Free

Gluten Free

High Fiber

Antioxidant Rich

Here’s an Indian, vegetarian and vegan soup. Brown Kidney Beans Spinach Soup is a low fat, high fiber, antioxidant rich, gluten free, lactose free, no dairy and zero trans fat soup that you can slurp without guilt. This rich savoury Spinach Soup Recipe, made with ingredients like palak, kidney bean, is super filling and tasty too. It can be had for your evening, dinner or lunch meal with banana cucumber salad, carrot corn tomato salad, bean vegetable salad with olive oil or caprese salad.

Ingredients

For Soup

1/2 Cup Chopped Spinach (Palak)
1 Tbsp Chopped Onion
1/2 Tsp Chopped Garlic
1/2 Tsp Red Chilli Flakes
1/2 Tsp Oregano
1/4 Tsp Salt
1/2 Tsp Oil
As Required Water

For Brown Rajma Soaked Overnight Cooked

2 Tsp Brown Kidney Beans (Rajma)
As Required Water

Method

Pre Preparation

Step 1
Pressure cook rajma
Step 2
Make puree from chopped palak

Preparation

Step 1
Heat oil in a frying pan at a low flame. Add chopped garlic, chopped onion, pureed spinach and sauté it
Step 2
Add boiled rajma, mix properly and then add little water
Step 3
Once it starts to simmer, add salt, red chilly flakes along with oregano and mix well
Step 4
Serve hot

Healthy Twist

Add a Tsp of Walnuts as a Power dose of Omega 3 Fatty Acids

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Allergies

Food Additives

Garlic

Red Chilli

NUTRITION FACTS

Approximate values

Serving Size Medium Soup Bowl(194gm)

Amount Per ServingCalories
kcal

% Daily Value ^*

Total Carbohydrate 9gm 3.2%

Dietary Fiber 4gm 12.9%

Protein 4gm 7.0%

Total Fat 4gm 5.6%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)