Healthy recipe: Tasty and nutrient-rich palak chole

Try this protein and iron rich palak chole the next you are bored of chole or palak paneer.

Written By: Khyati Rupani | Published : October 20, 2017 11:41 AM IST

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Chole (chickpea) is a good source of proteins and spinach is a good source of iron and antioxidant. Palak chole is a perfect combination of nutrients and taste as it gives palatability along with the required essential nutrients in a single recipe. Chole also has high fibre content and hence aids in weight loss. As it has low GI it is also beneficial for diabetes. Moreover, if you kid doesn't live palak or if you are bored of eating palak paneer to reap the benefits f of palak, then this recipe is a must try. Here are 5 spinach recipes that your kids will love!

Ingredients:

Chickpeas (Kabuli chana), raw- 20 gms
Spinach leaves (palak) -- 1 tbsp finely chopped
onion (medium sized) - diced
Cumin seeds tsp
Coriander seeds- tsp
Ginger, chopped- inch piece
Turmeric powder- 1/4 tsp
Green chilli, slit- 1
Lemon juice -- few drops
Salt - as per taste
Oil -- tsp

Method:

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Soak chickpeas in water for around 3-4 hours. Pressure cook the chickpeas till done (3-4 whistles).
Wash spinach leaves or palak in water and chop. Keep aside in a bowl.
Heat oil in a non-stick pan, add cumin seeds, coriander seeds and thinly diced onions. Saute till the onions turn light brown in colour.
Once done, add chopped ginger, chopped spinach leaves and allow it to cook.
After 10 minutes, add salt, turmeric powder and mix well. Cook for 3-4 minutes.
Now add chana, mix properly, add 1/4 cup water and green chilli. Mix well and add lemon juice. Mix well and cook till dry.
Serve hot with rotis, phulkas, nan or rice to enjoy the goodness of palak with protein-rich chole. You may also like to read about Healthy recipe Jain Punjabi chole (without onion and garlic).

Nutritional facts:

The recipe of palak chole provides you around :

Energy (kcals) -- 139 Kcals
Proteins (g) - 5 g
Carbohydrates (g) - 23 g
Fats (g) - 3 g

Image source: Shutterstock (The image is for representational purpose only)

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