spinach and chickpea soup recipe | healthy Indian chickpea and spinach soup | kabuli chana palak soup |
by Tarla Dalal

Just what you need for a full-fledged day! Iron-rich spinach and chick pea come together in a flavoursome soup cooked in vegetable stock. A thoughtful addition of herbs and spices along with lemon juice ensures added aroma as well as full nutrient absorption, as iron needs to be complemented with vitamin C for maximum uptake by the body. You will surely enjoy this lip-smacking and wholesome soup, but make sure you have it fresh before the spinach turns into a blackish shade.

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Spinach and Chickpea Soup recipe - How to make Spinach and Chickpea Soup

Spinach and Chickpea Soup
1 cup chopped spinach (palak)
1 1/2 cups soaked and boiled kabuli chana (white chick peas)
2 tsp olive oil
2 tsp finely chopped garlic (lehsun)
1/2 cup chopped onions
1/2 cup chopped carrot
2 tbsp chopped celery (ajmoda)
3 cups basic vegetable stock
1/2 tsp chilli powder
1 tbsp lemon juice
salt to taste
freshly ground black pepper (kalimirch) to taste

Method
Spinach and chickpea soup

Heat the olive oil in a deep non-stick kadhai, add the garlic and onions.
And sauté on a medium flame for 2 minutes.
Add the carrots and celery. Sauté on a medium flame for 3 minutes.
Add the spinach, kabuli chana, vegetable stock and chilli powder and cook on a medium flame for 6 minutes.
Add salt, pepper and lemon juice, mix well and cook for 1 minute.
Serve spinach and chickpea soup immediately.

Nutrient values

Energy

90 calories

Protein

3.3 gm

Carbohydrate

11.2 gm

Fat

3.6 gm

Iron

1.1 mg

Vitamin C

12.3 mg

Spinach and Chick Pea Soup (Iron Rich) Video by Tarla Dalal

Spinach and Chickpea Soup recipe with step by step photos

like spinach and chickpea soup

like spinach and chickpea soup recipe | healthy Indian chickpea and spinach soup | kabuli chana palak soup | then see our healthy Indian soups and some recipes we love.

what is spinach and chick pea soup made of ?

what is spinach and chickpea soup made of ? See below image of list of ingredients for spinach and chickpea soup.

making spinach and chickpea soup

Heat 2 tsp olive oil in a deep non-stick kadhai. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties.
Add 2 tsp finely chopped garlic (lehsun). Garlic has a strong, pungent flavor that adds depth and complexity to the soup. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure.
Add 1/2 cup chopped onions. Onions add a subtle sweetness and a savory umami flavor to the soup. Onions release a pleasant aroma when cooked, enhancing the overall smell and taste of the soup.

Sauté on a medium flame for one to two minute.
Add 1/2 cup chopped carrots. Carrots add a subtle sweetness and a touch of earthiness to the soup. Carrots relieve constipation, lower blood pressure, have fibre and lower cholesterol.
Add 2 tbsp chopped celery. Celery adds a fresh, slightly sweet flavor that complements the earthy taste of spinach and chick peas. Celery provides a crisp and crunchy texture, adding a delightful contrast to the creamy soup.
Sauté on a medium flame for 3 minutes.
Add 1 1/2 cups soaked and boiled kabuli chana (white chick peas). When cooked, chickpeas become soft and creamy, adding a delightful texture to the soup. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.

Add 1 cup chopped spinach (palak) or baby spinach. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
Add 3 cups basic vegetable stock. Store-bought stocks can be high in sodium. Homemade stock allows you to control the salt content. Homemade stock uses fresh vegetables, ensuring a more vibrant flavor. Making your own stock can be more economical, especially if you use vegetable scraps.
Add 1/2 tsp chilli powder.
Cook on medium flame for 5 to 6 minutes, stirring occasionally.
Pulse the soup a few times with a hand blender to achieve a slightly blended, creamy texture.

Add 1 tbsp lemon juice.
Add salt to taste.
Add pepper to taste.
Cook on medium for 1 minute.
Serve hot.

pro tips for spinach and chick pea soup

See how to make basic vegetable stock recipe | Indian vegetable stock | healthy vegetable stock | vegetable stock for soup | You can make this vegetable stock for soup and use it on the same day, or store it in the fridge for using later. However, to ensure freshness and flavour, do not stock for more than a day.

benefits of spinach and chickpea soup

Spinach and Chickpea Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, toor dal , sesame seeds ). 48% of RDA.
2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 48% of RDA.
3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 46% of RDA.
4. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots , mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves , broccoli , capsicum etc. 35% of RDA.
5. Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 27% of RDA.
6. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables ( spinach, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 23% of RDA.
7. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 16% of RDA.
8. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 12% of RDA.