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.

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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

  1. Blend the spinach in a mixer to a smooth purée and keep aside.
  2. Heat the oil in a non-stick kadhai and add the cumin seeds.
  3. 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.
  4. Add the spinach purée, tomatoes and ½ cup of water, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
  5. Add the kabuli chana and salt, mix well and cook for another 2 minutes, while stirring occasionally.
  6. 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%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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