Low Calorie Spinach Soup

You will thoroughly enjoy this nutrient-dense, easy-to-prepare spinach soup. Blendarising it with low-fat milk gives it a lovely emerald green colour, which together with the aroma of sautéed onions and garlic, makes this soup irresistible! This soup is especially recommended for all the weight-conscious readers. The soup has not been strained in order to retain the fibre of the spinach.

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Preparation Time: 15 mins
Cooking Time: 8 mins
Makes 4 servings

Ingredients

3 cups shredded spinach (palak) , washed and drained
1 tsp oil
1 tsp grated garlic (lehsun)
1/2 cup chopped onions
1 cup low-fat milk (99.7% fat-free)
salt and freshly ground black pepper (kalimirch) to taste

Method

1. Heat the oil in a deep non-stick pan, add the garlic and onions and sauté on a medium flame for 1 minute or till the onions turn translucent.
2. Add the spinach and sauté on a medium flame for 2 minutes.
3. Add 1½ cups of water, mix well and bring to boil (approx. 2 to 3 minutes), while stirring once in between.
4. Cool slightly and blend in a mixer till smooth.
5. Transfer the mixture into a deep non-stick pan, add the milk, salt and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
6. Serve hot.

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Cream Of Cauliflower and Almond Soup

A filling soup with the delicate taste of almonds.

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Preparation Time: 10 mins
Cooking Time: 20 mins
Makes 4 servings

Ingredients

1 1/2 cups cauliflower florets
1 1/2 tbsp butter
1/2 cup roughly chopped onions
1/2 cup peeled and roughly chopped potatoes
1/2 cup milk
salt and to taste
a few drops almond essence

For The Garnish
1 tbsp roasted almond (badam) slivers

Method

1. Heat the butter in a pressure cooker, add the onions and potatoes and sauté on a medium flame for at least 4 to 5 minutes.
2. Add the cauliflower florets, mix well and cook on a medium flame for 1 to 2 minutes.
3. Add 2 cups of water and pressure cook for 2 whistles.
4. Allow the steam to escape before opening the lid.
5. Allow it to cool slightly and blend in a mixer to a smooth mixture.
6. Transfer the mixture into a kadhai, add milk, ¼ cup of water, salt and pepper, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
7. Add the almond essence, mix well and cook on a medium flame for 1 minute.
8. Serve hot garnished with almond slivers.

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Healthy Lentil Soup

The yellow colour and soothing mushiness of moong dal are a pleasant contrast to the vibrant orange colour and snappy juiciness of carrots, making this Healthy Lentil Soup a very appealing entrée. Not only is it tasty, this sumptuous soup is also beneficial in keeping blood pressure under control, thanks to the high potassium content of moong dal. This treat also comes at a lower calorie count, as we have omitted cream and used a little cornflour instead to thicken the soup.

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Preparation Time: 10 mins
Cooking Time: 19 mins
Makes 4 servings

Ingredients

For The Moong Dal Purée
3 tbsp yellow moong dal (split yellow gram)
1/2 cup chopped onions
1/4 cup carrot cubes

Other Ingredients
1/2 tbsp cornflour
2 tsp oil
1/2 cup chopped onions
1/2 tsp chopped garlic (lehsun)
2 tbsp chopped celery (ajmoda)
2 tbsp cooked barley (jau)
salt and to taste

Method
For the moong dal purée

1. Wash and soak the moong dal in enough for 2 to 3 hours. Drain well.
2. Combine the moong dal, onions, carrots and 2 cups of water in a pressure cooker and pressure cook for 2 whistles.
3. Allow the steam to escape before opening the lid.
4. Allow it to cool and blend in a mixer to a smooth puree. Keep aside.

How to proceed

1. Combine the cornflour with ¼ cup of water in a bowl, mix well and keep aside.
2. Heat the oil in deep non-stick pan, add the onions, garlic and celery and sauté on a medium flame for 1 minute.
3. Add the moong dal purée, mix well and cook on a slow flame for 3 to 4 minutes, while stirring occasionally.
4. Add the barley, salt, pepper and cornflour-water mixture, mix well and cook on a slow flame for 3 to 4 minutes, while stirring occasionally.
5. Serve immediately.

Handy tips:

1. Add salt while pressure cooking the barley.
2. Pearl barley is easily available at local chemists. Wash it thoroughly and cook in boiling water like rice.
3. The water in which barley is cooked is nutritious and rich in antioxidants that help to fight diseases.
4. It can be used for kneading dough or added to buttermilk or soups.

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Clear Broccoli and Carrot Soup

This Italian recipe shows you how to make a soothing clear soup with crunchy and colourful veggies like broccoli and carrots, which compete and contrast with each other in appearance and flavour. While onions, garlic and celery enhance the flavour of this soup, macaroni adds volume to it and sun-dried tomatoes impart an exciting tanginess. Garnish the Clear Broccoli and Carrot Soup with grated Parmesan cheese and serve fresh and hot.

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Preparation Time: 10 mins
Cooking Time: 11 mins
Makes 4 servings

Ingredients

1 cup broccoli florets
1/2 cup thinly sliced carrots
1 tbsp olive oil
1/2 cup thinly sliced onions
1 tbsp finely chopped garlic (lehsun)
2 tbsp chopped celery (ajmoda)
2 tbsp macaroni
1/4 cup soaked and chopped sun-dried tomatoes
salt and freshly ground black pepper (kalimirch) to taste

For The Garnish
2 tbsp grated parmesan cheese or mozzarella cheese

Method

1. Heat the olive oil in a deep non-stick pan, add the onions and garlic and sauté on a medium flame for 1 minute.
2. Add the carrots and celery and sauté on a medium flame for 1 minute.
3. Add the broccoli, macaroni, 4 cups of hot water and salt, mix well and cook on a medium flame for 8 minutes, while stirring occasionally.
4. Add the sun-dried tomatoes and pepper, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
5. Serve immediately garnished with cheese.

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This salad is a good example of how I love my salads in the winter – warm, hearty, and bursting with nutrition. Like a big hug. I have no desire to eat a cold salad right now (unless it’s this one, I suppose). It’s light, but still has that “stick to your ribs” quality I crave soooo much right now. Give me all the healthy comfort food!

I started by roasting Yukon Gold potatoes (one of my all-time favourite winter comfort foods!) and crunchy green beans with a bit of olive oil and a generous seasoning of sea salt and pepper. While it’s roasting, whip up a batch of quinoa (speltberries or millet might be nice too) and chop some green onion and kale. Whisk together a simple red wine vinaigrette and we’ll add some freshly roasted garlic (if you are already roasting veggies, you might as well roast a few cloves of garlic too!). When the potatoes and green beans are golden and lightly charred on the bottoms, throw it into a big bowl and fold in the quinoa, dressing, green onions, and kale. Toss on a big handful of pepita seeds for crunch and my favourite salad topper – sliced avocado. It’s the perfect soul-soothing, warm bowl of comfort food in the middle of January.

Warm + Roasted Winter Salad Bowl

Vegan, gluten-free, nut-free, refined sugar-free, soy-free

By Angela Liddon

The ultimate bowl of winter comfort food! Yukon Gold potatoes and green beans are roasted until golden and then tossed with warm rainbow quinoa, shredded kale, green onion, and a quick red wine vinaigrette. I topped it with crunchy pepita seeds and sliced avocado. Feel free to change up the potatoes with what you have on hand. Instead of quinoa, speltberries or millet might work nicely too.

Yield
4-6 servings

Prep Time
30 Minutes

Cook time
30 Minutes

Total Time
1 Hour

Ingredients:

For the salad:

• 1 cup uncooked rainbow or regular quinoa + 1.5 cups water
• 3/4 pound Yukon Gold potatoes, chopped into 1/2-inch chunks (about 2 1/2 cups)
• 1 pound fresh green beans, trimmed and chopped into 1-inch pieces (about 3 cups)
• 2 extra-large or 3 large garlic cloves (peel left on)
• 1 tablespoon extra virgin olive oil
• 1 cup stemmed and finely chopped kale (I used lacinato, but curly works fine too)
• 3 green onions, thinly sliced
• 3 tablespoons pepita seeds (I added a handful of sesame seeds at the last minute too)
• Sliced avocado

For the dressing:

• 1/4 cup red wine vinegar
• 1/4 cup extra virgin olive oil
• 2 teaspoons Dijon mustard
• 1/4 teaspoon pink Himalayan salt or fine grain sea salt
• Freshly ground pepper, to taste

Directions:

1. Preheat oven to 400F and line one extra-large (or 2 large) baking sheets with parchment paper.
2. Place the chopped potatoes, green beans, and garlic cloves (leave the peel on) onto the baking sheet. Toss with the oil and season with a generous amount of salt and pepper. Spread into an even layer.
3. Roast for 15 minutes, remove from the oven and flip, and continue roasting about 10-20 more minutes until the potatoes and beans are tender and golden. Watch closely during the last 10 minutes to avoid burning.
4. Meanwhile, cook the quinoa by adding the quinoa into a medium pot along with 1.5 cups water. Bring to a low boil, reduce heat to medium-low, cover with lid, and cook for 13-17 minutes until the water is absorbed and the quinoa is fluffy. Remove from heat, fluff with a fork, and leave the lid on to keep warm.
5. Prepare the dressing by whisking the dressing ingredients together in a small bowl. Set aside.
6. Chop the kale and green onions.
7. When the vegetables are finished roasting, remove garlic cloves and set aside. Spoon the potatoes and beans into a large serving bowl. Stir in the quinoa and the other chopped vegetables.
8. Trim the end off each garlic clove and push the roasted garlic out. Finely chop or mash the garlic. Whisk the garlic into the dressing until combined. Pour all of the dressing onto the vegetables and toss to coat.
9. Season with salt and pepper to taste and serve immediately. Leftovers can be reheated in a saucepan with some oil and the salad will keep in the fridge for a few days.

Tip: To boost the protein even more, try adding chickpeas, adzuki beans, great northern beans, or lentils. Roasted chickpeas would be nice too!

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A huge thank you to those of you who volunteered to be a recipe tester for my second cookbook! I’m blown away by the response – I wish I could take you all up on your offer to help. If you aren’t emailed by the end of next week, don’t despair. There’s a good chance that I will need more help in the future so I might end up emailing more volunteers down the road. I will keep your submissions on file if that’s ok with you (no pressure if you can no longer volunteer, of course). PS – I haven’t emailed anyone yet, but I should be sending out an email within a couple weeks once I get my testing site ready to roll. Thank you a million!

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Roasted Capsicum Soup ( Low Calorie Healthy Cooking )

Roasted capsicum soup, this simple but delectable soup is packed with goodness of folic acid and vitamin a from capsicum and tomatoes. The high fibre content of the recipe helps to remove the excess fat from the body while the garlic helps to keep a check on your blood cholesterol levels.

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Preparation Time: 10 mins
Cooking Time: 20 mins
Makes 4 servings

Ingredients

2 whole red capsicum
4 medium sized tomatoes , cut into quarters
2 bayleaves (tejpatta)
1 clove garlic (lehsun)
1 1/2 tbsp cornflour dissolved in
1/2 cup low-fat milk
2 pinches sugar
salt to taste

Method

1. Pierce a fork through the capsicum and roast them one at a time on a medium flame till it turns black from all the sides.
2. Wash and remove their skin, stem and seeds. Roughly chop and keep aside.
3. Combine the tomatoes, garlic, bayleaves and 3 cups of water in a deep pan and boil on a medium flame till the tomatoes are soft.
4. Cool the tomatoes completely and discard the bayleaves.
5. Combine the capsicum and tomatoes and blend in a mixer to a smooth mixture.
6. Transfer the mixture back to the pan, add the cornflour-milk mixture and salt, mix well and cook on a medium flame for 2 minutes, while stirring continuously.
7. Add the sugar and mix well.
8. Serve hot.

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Sweet Corn and Spring Onion Soup

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Sweet corn and spring onion are a match made in heaven. Complementary in everything from texture and colour to flavour, the duo combines beautifully to offer an irresistible treat to the taste buds. Chopped garlic causes a spike in flavour, while black pepper offers a traditional soothing pungency that is typical of soups. Enjoy the Sweet Corn and Spring Onion Soup steaming hot, with perhaps a crisp bread roll or two.

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Preparation Time: 15 mins
Cooking Time: 12 mins
Makes 4 servings

Ingredients

1 cup sweet corn kernels (makai ke dane)
1 1/2 cups chopped spring onions whites
1 cup chopped spring onion greens
1 tsp oil
1 tsp finely chopped garlic (lehsun)
salt and freshly ground black pepper (kalimirch) to taste

Method

1. Combine the sweet corn and 1 cup of water in a mixer and blend to a coarse mixture. Keep aside.
2. Heat the oil in a deep non-stick pan, add the spring onion whites and garlic and sauté on a medium flame for 2 to 3 minutes.
3. Add the corn-water mixture, salt and 2 cups of water, mix well and cook on a medium flame for 6 to 7 minutes, while stirring occasionally.
4. Add the spring onion greens and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
5. Serve hot.

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Gordon Ramsay restaurant advice forStarting

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Every man and his dog seems to want to open a restaurant today. The dream? A small corner, corner full of customers of worship, passionate staff and a full cash register. Sound familiar? Then it's time for a reality check. As Gordon Ramsay said, "two thirds of the restaurants do not survive beyond their first birthday."

There are long hours, grumpy customers, financial requirements and all kinds of other issues. Whenever you want to do? Here are some suggestions for you - leader Ramsay style.

1. Do not be arrogant

"Many restaurants opened in vanity, people who can not even boil an egg is how I buy a rugby club because I love the game One of my biggest nightmares is that you do not need knowledge makes people fall in love with an idea and do not want to learn their craft, it takes years. - time and commitment. "

Of course, you're still in it? Ok then ...

2. Have you done your homework?

"The secret of a good local restaurant is know your customers and catering for them to do your research .."

Is the region needs a gourmet restaurant expensive, or would be more comfortable with a place potatoes in a hot oven? Make sure you know the area, evaluate the competition and find out what their strengths and weaknesses are. What are you going to stand out from the rest?

3. Choose the right chef

"best conservative investment will always be the head, and if you do not have this great asset in the kitchen downstairs, so forget the guy has to be a motivating factor, being a leader to make money .. keep customers coming back. "

Make sure your head is up. They are an arrogant young upstart who does not know cooking pork or beef, or well seasoned leader with vision and drive?

4. Who is responsible?

"You have to trust in the brigade paid, and may also cause to develop their talent Keep hands on them, motivate ..."

5. Communication and Teamwork

"The key to any successful restaurant is regular communication between management and the chef."

6. The menu

"The flatter, more the norm."

7. Quality Control

"Errors stay in the kitchen."

8. Maintain clean and organized

"The fundamental rule of the kitchen: the kitchen is clean and tidy I mean spotless"

9. Be flexible

"In my own business, I am very aware of the need to react instantly to changes in business conditions :. Reduce reducing overhead, setting menus, you have to react immediately without having to wait in the current climate we produce weekly, monthly values and is not, you need to be aware of what is happening. "

10. Do not give up

"One thing I see is the struggle, determination and grains."

 

Dill Corn Soup

Dill has a distinct and unique flavour, which goes very well with cream-style corn. The addition of chopped carrots, onions and celery sautéed in butter imparts a delightful crunch and buttery touch to the Dill Corn Soup, while garlic and black pepper give it a flavourful boost.

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Preparation Time: 15 mins
Cooking Time: 11 mins
Makes 4 servings

Ingredients

2 tbsp finely chopped dill (shepu / suva bhaji) leaves
1 1/2 cups cream style corn
1 tsp cornflour
1 tbsp butter
1 tsp finely chopped garlic (lehsun)
1/4 cup finely chopped onions
2 tbsp finely chopped celery (ajmoda)
1/4 cup finely chopped carrot
salt and freshly ground black pepper (kalimirch) to taste

Method

1. Combine the cornflour and 1 tbsp of water in a small bowl, mix well and keep aside.
2. Heat the butter in a broad non-stick pan, add the garlic, onions, celery and carrot and sauté on a medium flame for 2 minutes.
3. Add the cream style corn, salt and 3 cups of water, mix well and cook on a medium flame for 5 to 6 minutes, while stirring occasionally.
4. Add the dill leaves and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
5. Add the prepared cornflour-water mixture, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
6. Serve immediately.

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Quick Vegetables Soup

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A simple and easy recipe to prepare the Quick vegetable soup in minutes. The medley of veggies are blended together and then simmered with water and herbs to get the desired consistency. Find a wide selection of hot soup recipe, cold soup recipe and healthy soup recipe at tarladalal.com

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Preparation Time: 5 mins
Cooking Time: 20 mins
Makes 4 servings

Ingredients

1 carrot , peeled and sliced
1 capsicum , deseeded and sliced
2 tomatoes , sliced
1/2 potato , peeled and sliced
1/2 onion , peeled and sliced
1 clove of garlic (lehsun) , peeled
1 to 2 tsp butter
1 stalk of celery (ajmoda) , finely chopped
1 tbsp grated processed cheese
2 vegetarian seasoning cubes
1 tsp sugar
1 to 2 tsp cornflour (made into paste with little water)
salt and to taste

Method

1. Place carrot, capsicum, tomatoes, potato, onion and garlic in a pressure cooker over high flame.
2. After 3 whistles, remove from flame and let cool.
3. Pass through blender till it forms smooth broth.
4. In a saucepan, melt butter and saute celery for 2 minutes.
5. Add cheese, soup cubes and sugar.
6. Pour cornflour paste gradually while stirring continuously till broth thickens to desired consistency.
7. Check for taste and add salt and crushed pepper accordingly.

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Spinach and Paneer Soup

Onions and black pepper add a wonderful flavour to this spinach based soup while paneer gives a rich texture. Generally, mild flavours are preferred during the first trimester, but if you yearn for – and can comfortably handle – a little more spice, add one or two cloves of garlic or a quarter or a teaspoon of mixed herbs to pep up this nutritious soup. Spinach is rich in folic acid, iron and fibre and paneer in protein, calcium and energy, so whether you like it soft or perky, the Spinach and Paneer Soup is a must-have!

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Preparation Time: 10 mins
Cooking Time: 5 mins
Makes 4 servings

Ingredients

2 1/2 cups chopped spinach (palak)
1/2 cup crumbled paneer (cottage cheese)
1 tsp oil
1/2 cup chopped onions
salt to taste
1/4 tsp freshly ground black pepper (kalimirch)

Method

1. Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 minute.
2. Add the spinach and sauté on a medium flame for 2 minutes.
3. Allow the mixture to cool completely. Once cooled, blend in a mixer till smooth using 1½ cups of water.
4. Transfer the mixture back into the same non-stick pan, add the paneer, salt and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
5. Serve immediately.

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Foods Help You Sleep

 

Let's face it - we live in a society without stopping. In our haste, we too often we sleep in the background. As a busy mother, I can understand why people dream of doing things goes.

But this is the wrong approach. Sleep has a huge effect on how you feel throughout the day, and nutrition plays an important role in the way you sleep. The food is directly related to serotonin, a key hormone that - with vitamin B6, B12 and folic acid - helps promote healthy sleep. Try to eat foods that calm the body, increase the levels of serotonin and prepare for sleep.

Here are some foods to start on the road to sleep.

 

1. Complex carbohydrates

Embrace all breads, cereals, pasta, crackers and brown rice. Avoid simple carbohydrates like bread, pasta and sweets like cookies, cakes, candies and other sweet foods. These tend to reduce the levels of serotonin and does not promote sleep.

2. Lean proteins

Lean proteins are low-fat cheese, chicken, turkey and fish. These foods are high in tryptophan, an amino acid, which tends to increase the serotonin levels. On the other hand, avoiding high-fat cheese, chicken wings or fried fish. They take longer to digest and can keep you awake

3. Heart-healthy fats

Unsaturated fats not only increase the health of your heart, but also to improve the levels of serotonin. Examples include peanut butter (read the label to ensure that the peanut is the only ingredient) and nuts such as walnuts, almonds, cashews and pistachios. Avoid foods containing saturated and trans fats, such as chips, crisps and other snacks high in fat. These bring your low serotonin levels.   

4. Beverages

Some drinks can promote or prevent sleep. A pleasant and relaxing drink to drink before bedtime would be the hot milk (his mother was right) or herbal tea such as chamomile or peppermint. As for drinks containing caffeine, I recommend to my clients who have trouble sleeping a drink consumed two pmCaffeine can affect people differently, and even the smallest amount of stimulants can keep you awake.

5. Fresh herbs

Fresh herbs can have a calming effect on the body. For example, sage, basil and contains chemicals that reduce stress and promote sleep. Trymaking their own homemade pasta sauce with sage and basil. It's easy to do, and homemade sauces tend to be lower in sugar than store-bought versions. However, to avoid herbs like cayenne or black pepper at night because they have a stimulating effect.

 

Introducing Your Baby to New Fruits and Vegetables

When your baby has mastered the very fine purees and simple flavors most often introduced as the first solid foods, it's time to start incorporating new flavors into your baby's diet. When your baby starts to enjoy more variety, it's time to think outside of the box. Get beyond the typical apples and bananas and offer your baby some different and often overlooked fruits and vegetables that offer up tons of nutrition and plenty of flavor.

Avocados. Avocados are an excellent early food for babies. They have a silky, smooth texture that only requires fork mashing, rather than real pureeing. The mild flavor is very often a hit with babies, and avocados are loaded with the good fat that babies need.

Kiwi. Kiwi also has a naturally soft texture so it is easy to mash to the correct consistency for your baby. While kiwis may be a little sour for your baby at first, they are a wonderful source of vitamin C.

Melons. Melons such as cantaloupe, honeydew, and watermelon are great fruits for your baby to try. Again, they have a naturally soft texture so they are easy to chew. Cantaloupe is packed with vitamins A and C. Honeydew is also a great source of vitamin C and watermelon has lycopene, vitamin C, and vitamin A.

Cherries. Bing cherries, chopped into tiny pieces, are another great fruit for your baby to try. Cherries provide vitamin C and potassium.

Broccoli. Because of the naturally firm texture of broccoli, it is sometimes overlooked as a baby food. Removing the florets and chopping them finely, however, makes broccoli a great vegetable to mix in with another puree such as carrots. Broccoli is a nutritional powerhouse providing vitamin C, fiber, iron, calcium, potassium, and folate. The gassiness that broccoli often gives adults, typically does not translate to babies.

Spinach. Spinach can be pureed alone or mixed with other purees. Because it has a rather strong flavor, your baby may like it better when mixed with something else. Spinach is packed with nutrients including Vitamin A, C, magnesium, folate, and iron.

Summer Squash. Your baby probably already likes butternut or acorn squash, but what about yellow summer squash? This vegetable provides vitamin C and has a mild flavor that many babies love. Just make sure you leave the skin on and chop it very finely.

Corn. Corn too is often overlooked as a vegetable because it is sometimes considered to be a grain. But with vitamin C and fiber, and a naturally sweet taste, corn can be a nice addition to your baby's diet. Be sure your baby is accustomed to chewing before trying smashed corn kernels.

Tomatoes. Tomatoes are acidic so make sure your baby is a little older (8 or 9 months) before incorporating tomatoes into his diet. Chopped tomato makes a great finger food. Tomatoes are full of lycopene, vitamins A and C, and potassium.

When feeding your baby make sure you consider all that your grocery store produce section has to offer, not just the same old fruits and vegetables. Introducing your baby to plenty of new flavors from a young age will help her to be open to new foods for a lifetime, and will give her the ultimate in good nutrition.

Rajma and Spinach Soup ( Soups and Salads Recipe )

Succulent and subtle, this delicately flavoured soup is made from an unusual combination, that of rajma and spinach. So health-wise you have a protein-enriched meal. The pairing of flavours is sure to be a hit with your friends and family. Enjoy it as a good beginning to your meal and add some grated cheese for appeal and to add richness to the soup.

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Preparation Time: 15 mins
Cooking Time: 19 mins
Makes 6 servings

Ingredients

1/2 cup soaked and boiled rajma (kidney beans)
1 cup shredded spinach (palak)
1/2 tbsp oil
2 tbsp finely chopped onions
salt and freshly ground black pepper (kalimirch) to taste
1 tsp finely chopped garlic (lehsun)
1 1/2 tsp dried oregano
1 tsp dry red chilli flakes (paprika)
2 tbsp tomato puree

For The Garnish
2 tbsp grated processed cheese

Method

1. Heat the oil in a deep non-stick kadhai, add the onions and sauté on a medium flame for 1 to 2 minutes.
2. Add the spinach, salt and pepper and sauté on a medium flame for another 1 to 2 minutes.
3. Add the garlic, oregano and dry red chilli flakes and sauté on a medium flame for 1 more minute.
4. Add the rajma and 4 cups of 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 hot garnished with cheese.

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