Chana Palak, Healthy Heart Chole Palak Recipe: Creamy white chana and vibrant spinach are a match made in heaven, not only due to their complementary good looks, flavour and texture, but also the heart-friendly blend of nutrients and fibre.
Chana Palak, a luscious preparation of chickpeas, cooked in a mild gravy of spinach, flavoured with onions, tomatoes, and other common spices and pastes, is a wonderful accompaniment for sumptuous whole wheat parathas or brown rice. Serve immediately, to enjoy the fresh flavour and texture with rotis and parathas .
Preparation Time: 20 mins
Cooking Time: 8 mins
Total Time: 28 mins
Makes 4 servings
Ingredients
1 cup soaked and boiled kabuli chana (white chick peas)
1 1/2 cups blanched and chopped spinach (palak)
1 tsp oil
1 tsp cumin seeds (jeera)
1/2 cup chopped onions
1 tsp finely chopped garlic (lehsun)
1 tsp ginger-green chilli paste
1/4 cup chopped tomatoes
salt to taste
For Serving
whole wheat parathas / brown rice
Method
- Blend the spinach in a mixer to a smooth purée and keep aside.
- Heat the oil in a non-stick kadhai and add the cumin seeds.
- When the cumin seeds crackle, add the onions, garlic and ginger-green chilli paste and sauté on a medium flame for 2 minutes or till the onions turn golden brown in colour. Add a little water to avoid the onions from sticking to the kadhai.
- Add the spinach purée, tomatoes and ½ cup of water, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
- Add the kabuli chana and salt, mix well and cook for another 2 minutes, while stirring occasionally.
- Serve hot with whole wheat parathas or brown rice.
Nutrition Value
| Value per serving | % Daily Values | |
| Energy | 112 cal | 6% |
| Protein | 5.1 g | 9% |
| Carbohydrates | 16.5 g | 6% |
| Fiber | 7.7 g | 31% |
| Fat | 2.8 g | 4% |
| Cholesterol | 0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 3641.6 mcg | 76% |
| Vitamin B1 (Thiamine) | 0.1 mg | 10% |
| Vitamin B2 (Riboflavin) | 0.2 mg | 18% |
| Vitamin B3 (Niacin) | 1 mg | 8% |
| Vitamin C | 22.9 mg | 57% |
| Vitamin E | 1.4 mg | 9% |
| Folic Acid (Vitamin B9) | 120.5 mcg | 60% |
| MINERALS | ||
| Calcium | 116.9 mg | 19% |
| Iron | 2.8 mg | 13% |
| Magnesium | 79.2 mg | 23% |
| Phosphorus | 87.5 mg | 15% |
| Sodium | 44.4 mg | 2% |
| Potassium | 345.9 mg | 7% |
| Zinc | 0.9 mg | 9% |
