Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Iron rich palak chana recipe | healthy spinach & chickpea curry
Meet palak chana – your iron – rich, protein- packed comfort food
Craving for something comforting, nutritious and easy to prepare palak chana is perfect wholesome traditional Indian curry where palak is rich in iron and chana contains protein and this is perfect combination and trust me this is good for winter to keep your body warm.
Unlike other creamy fat containing food palak chana is light, energizing which is ideal for weight management and best of this combination cover all nutrients like vitamins, minerals, and antioxidants which help to boost energy which improve digestion.
Its gluten free, dairy free, heart friendly and rich in essential so if you are vegetarian or vegan and gluten sensitive it can fir beautifully into your diet and which make it smart choice for anyone looking for eat healthier without sacrificing Indian Flavors.
Why the dish is a nutritional powerhouse
Palak chana isn’t just a tasty curry but complete nutrition package in one bowl by combining iron rich spinach which fuels your body with the right balance of nutrients for body and muscle repair.
- Iron Rich Spinach For Energy & Vitality:
This healthy vegan indian style Spinach chickpea curry is good source of iron, a key mineral that helps which improve oxygen flow and fight fatigue but regularly eating iron rich meals like palak chana supports healthy blood circulation which prevent anaemia. - Protein Packed Chickpeas For Strength:
Chickpeas are loaded with plant-based protein which help to maintain muscle mass which keeps you feeling full longer which combined with spinach, they create a perfect vegetarian meal. - Fiber For Better Digestion & Weight Loss:
Chickpeas and spinach together contain high amount of dietary fiber which reduces unhealthy snacking and blood regulation by fiber also promotes a feeling a fullness making it dish a smart choice. - Low In Fat, High In Micronutrients:
Unlike heavy curries palak chana prepare in low oil and delivering essential vitamins like A, C and K, along with minerals such as magnesium, calcium and potassium which strengthen immunity and fight inflammation.
Ingredients
- 2 cups fresh spinach
- 1 cup boiled chickpeas
- 1 medium onion finely
- 2 medium tomatoes pureed
- 1 – 2 green chilies slit
- 1 tsp of ginger and garlic paste
- Salt for taste
- 1 tsp of ghee
- ½ tsp of Kasuri methi
- 1 tsp coconut milk
- Lemon juice
Methods
- Rinse spinach leaves under running water and boil it for 2 cups for 5 minutes.
- For preserve the bright green color immediately transfer to cold water
- Blend and blanched spinach into a smooth puree and set aside then add 1 tsp of ghee, for tadka add cumin, onions and ginger garlic paste and cook until it loses its aroma
- Cook for tomato base pureed tomatoes and green chilies to the pan and stir in turmeric, coriander powder and salt.
- Finely combine spinach and boiled chickpeas and maintain desired consistency and let it boil for 10 minutes until it blends it beautifully.
- Last add garam masala, kasuri methi adjust salt spice for taste and serve it with lemon juice.
Health benefits of palak chana
- Boosts Iron Levels – We all know how green veggies are healthy where palak is iron rich which help in fatigue and support good blood circulation.
- Supports Weight Loss – High fiber and protein keep you full and prevent your hand to reach unhealthy snacking.
- Improves Digestion – For better gut health it promotes regularity in your bowl movement, so you don’t feel uncomfortable during execration.
- Strengthens Immunity – With blend of all spices, palak and chickpeas its complete nutritional intake for a meal that strengths your body defence system.
- Balances Hormones – Folate and magnesium help in overall wellness of body to maintain energy levels.
Serving suggestion
- You can try multiple pair of palak chana with brown rice, millet roti and quinoa which balanced meals and serve alongside with plain yogurt or cucumber salad freshness.
- Enjoy with lemon water or buttermilk to boost digestion and iron absorption and best choice for lunch boxes.
Recipe variation
- Palak Chana Masala Recipe – Add extra tomato puree with more garam masala for better consistency in curry but avoid all for weight loss enthusiast.
- Reamy Palak Chana – Stir coconut milk or you can also add cashew paste to make smooth texture.
- Dry Version – Cook longer with less water this is ideal wraps for lunch boxes.
Tips for best result
- Use fresh spinach for better flavour and vibrant colour.
- If you have digestion issue so, soak chickpeas overnight for better digestion.
- Add lemon juice at the end so it can absorb iron easily.
- Don’t overcook spinach it can lose all nutrients easily after over boiling.
Yes, it’s rich in protein and fiber that keep you full for longer time that support good and healthy weight loss, so you don’t reach to unhealthy snacking.
Yes, it’s naturally vegan so don’t worry but for cooking in ghee you can replace it with oil.
Yes, spinach provides iron and adding lemon juice before serving help to boost its iron absorption in blood which help blood to regulate easily.
Yes, freeze it up to 2 weeks thaw overnight in the fridge and by splash of water reheat then use as fresh.
Yes, it’s low in glycaemic index so it slowly releases glucose in bloodstreams and rich in fiber which helps to control blood sugar levels.
Our Recipes
Breakfast Recipes
Breakfast Recipes
Breakfast Recipes
