Healthy Chana Palak Sabzi Recipe
by Tarla Dalal

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healthy chana palak sabzi recipe | chana palak with brinjal and tomatoes | chana palak curry | nutritious palak chole | with 20 amazing images.

healthy chana palak is a mouthwatering sabzi that makes you feel satisfied not just about the taste but the health aspects too! A nutrient-rich combination of spinach and white chick peas is enhanced with not one but two flavourful pastes – one of onions, and another of brinjals and tomatoes.

Together with other common spices and spice powders, these pastes play a huge role in transforming the spinach and chick peas into a stunning show-stopper chana palak curry!

Let's see why we call this sabzi healthy chana palak recipe. The two key ingredients are kabuli chana and spinach. Kabuli Chana also known as chickpeas are used popularly in Chole in India, it is a complex carb which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. Raw spinach is very rich in insoluble fibre.

Some interesting tips for healthy chana palak recipe. 1. Once the oil is hot, add brinjal pieces. Though you won’t be able to make out the distinct flavour of brinjal in the healthy chana palak recipe, if you dislike or do not have it handy then feel free to skip it. 2. You can even make use of ghee to prepare healthy palak chole recipe. 3. Add dried mango powder. Alternatively, you can make use of anardana powder, chaat masala or fresh lemon juice for that sour hint. 4. Add spinach. You can also make use of baby spinach if available.

Serve healthy chana palak with whole wheat paratha, phulka or tandoori roti.

Enjoy healthy chana palak sabzi recipe | chana palak with brinjal and tomatoes | chana palak curry | nutritious palak chole | with detailed step by step photos given below.

Healthy Chana Palak Sabzi Recipe recipe - How to make Healthy Chana Palak Sabzi Recipe

For Healthy Chana Palak Sabzi
1 1/2 cups soaked and boiled kabuli chana (white chick peas)
1 cup chopped spinach (palak)
2 tsp oil
1 cup brinjal (baingan / eggplant) cubes
1 cup finely chopped tomatoes
1 tsp cumin seeds (jeera)
25 cinnamon (dalchini)
2 cloves (laung / lavang)
1 tsp garam masala
2 tsp chilli powder
1 tsp dried mango powder (amchur)
1 tsp coriander (dhania) powder
salt to taste

To Be Ground Into A Smooth Onion Paste (using Little Water)
1/2 cup roughly chopped onions
8 garlic (lehsun) cloves
2 tsp chopped ginger (adrak)

For The Garnish
a few onion rings
2 tbsp finely chopped coriander (dhania)
a lemon wedge

Method
For healthy chana palak sabzi

Heat the oil in a deep non-stick pan, add the brinjal, mix well and cook on a slow flame for 4 to 5 minutes or till the brinjal turn soft, while stirring occassionally. Sprinkle a little water if required. Keep aside to cool slightly.
Combine the brinjal and tomatoes and blend in a mixer to a smooth paste. Keep aside.
Heat a non-stick kadhai and add the cumin seeds and dry roast on a slow flame for 30 seconds.
Add the cinnamon, cloves and prepared onion paste and dry roast on a medium flame for 2 to 3 minutes. Sprinkle a little water if required to avoid the onions from burning.
Add the prepared brinjal-tomato paste and dry roast on a medium flame for another 1 minute.
Add the garam masala, chilli powder, dried mango powder, coriander powder, salt, kabuli chana and ½ cup of water, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
Add the spinach, mix well and cook on a slow flame for 10 minutes, while stirring occasionally.
Serve the healthy chana palak sabzi hot garnished with onion rings, coriander and a lemon wedge.

Nutrient values per serving

Energy

162 kcal

Protein

6.6 gm

Carbohydrates

23.8 gm

Fat

4.4 gm

Vitamin A

1293.2 mcg

Vitamin C

23.8 mg

Zinc

1.1mg

Iron

2.1 gm

Chana Palak Video by Tarla Dalal

Healthy Chana Palak Sabzi Recipe with step by step photos

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For onion paste

For palak chole, we will also require an onion paste. In a big mixer jar, add roughly chopped onions.
Add garlic cloves.
Add chopped ginger.
Gradually add 2 tbsp of water.

Grind this into a smooth paste and keep aside.

For brinjal-tomato puree

To prepare chana palak curry recipe, heat 1 tbsp of oil in a deep non-stick pan.
To prepare chana palak curry recipe, heat the oil in a deep non-stick pan.
Cook on a low flame for 4 to 5 minutes or till the brinjal pieces turn soft, while stirring occasionally.
Sprinkle a little water if required to cook. Remove them from the flame and keep aside to cool slightly. Once cooled, transfer the brinjal pieces to a mixer jar.

Add tomatoes.
Blend in a mixer to a smooth purée. Keep aside.

How to make chana palak

To make healthy chana palak sabzi recipe | chana palak with brinjal and tomatoes | chana palak curry | nutritious palak chole | heat a deep non-stick kadhai and add the cumin seeds.
When the seeds crackle, add the cinnamon and cloves.
Add prepared onion paste.

Mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally or until the onions are nicely cooked.
Add the prepared brinjal-tomato purée.
Mix well and sauté on a medium flame for 1 minute.
Add garam masala. We have used homemade garam masala powder.
Add chilli powder.

Add dried mango powder. Alternatively, you can make use of anardana powder, chaat masala or fresh lemon juice for that sour hint.
Add coriander powder.
Add salt and kabuli chana.
Add ½ cup of water and mix well. At this stage you can make the drained water from the boiled kabuli chana.
Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.

Add spinach. You can also make use of baby spinach if available. If you do not like the mouthfeel of chopped spinach, blanch the leaves, make a puree and use that blanched spinach puree to prepare palak chole.
Mix healthy chana palak sabzi | chana palak with brinjal and tomatoes | chana palak curry | nutritious palak chole | well and cook on a low flame for 10 minutes, while stirring occasionally.
Serve chana palak hot garnished with onion rings, coriander and lemon wedge. Methi Chole Recipe, Spicy Chole, Peshawari Chole are some other chole recipes from our website that you might love to try!

cook81

on 05 Jan 17 12:52 AM

It didnt turn out good for me. For some reason it was bitter. I dont know if that was because of the brinjal or onions. My onions could have been the culprit.

Tarla Dalal

05 Jan 17 09:13 AM

Hi, This recipe has been tried here 2 times and both the times the taste was excellent. Do give it 1 more try and see.

Pempemp

on 02 Jul 16 11:18 AM

What an unusual combo-chana, spinach and brinjal. Never thought of making chana beyond the regular chole. Brinjals give the gravy a creamy pulpy texture. Even if you don''t like brinjal this is a nice must try recipe.

Mruga D

on 10 Jan 13 04:14 PM

I was not very sure about this recipe after reading use of brinjal in the paste....but it turned out to be a lip-smacking subzi...there is no taste of brinjal at all....and soo nutritious. All mothers out there can serve this recipe to their kids who hates brinjal like me....:)

Sangeeta Prabhakar

on 02 Jan 13 04:22 PM

Very tasty and easy to make. Gives the boring palak a new taste. Must try. Goes well with roti.

Sia Mehta

on 15 Oct 10 01:44 PM

Never thought chana can be made so interesting by cooking with spinach, onion garlic paste and most importantly brinjal and tomato mixture. brinjals and spinach i know are rich in iron hence i make this recipe for my daughter to slyly include theese veggies in her daily diet. when bored of eating usual pulse subzis do try this one coz it scores a full 4 star rating from me and my fly.