Chana Palak Gravy Recipe | High Protein Family Meal

Chana Palak Gravy Recipe | High Protein Family Meal is a delicious, nutritious, and protein-rich dish made with chickpeas and fresh spinach. This wholesome gravy combines the goodness of plant-based protein, iron, fibre, and essential vitamins, making it a healthy addition to your family’s everyday meals. With its creamy texture and mild spices, this recipe pairs perfectly with chapati, roti, dosa, or steamed rice.

If you are looking for a simple and healthy way to include greens and protein in your family’s diet, this Chana Palak Gravy Recipe is an excellent choice. It is easy to prepare at home using everyday ingredients and can be adjusted to suit your child’s taste preferences. Serve this flavourful gravy as part of a balanced meal for both kids and adults.

Health Benefits of Chana and Palak

Health Benefits of Chana (Chickpeas)

• Rich in Plant-Based Protein: Chana provides protein that helps support muscle growth and repair in children and adults.
• Supports Digestion: Its fibre content helps promote healthy digestion and regular bowel movements.
• Provides Lasting Energy: Chickpeas contain complex carbohydrates that provide energy for everyday activities.
• Supports Bone Health: Chana provides minerals such as phosphorus and magnesium that contribute to healthy bones.
• Helps Keep You Full: The combination of protein and fibre helps promote fullness between meals.

Health Benefits of Palak (Spinach)

• Rich in Iron: Spinach contains iron, which helps the body produce haemoglobin and supports oxygen transport.
• Supports Immunity: Spinach provides vitamins A and C, which contribute to normal immune function.
• Promotes Healthy Eyes: Its beta-carotene and other carotenoids support eye health.
• Supports Bone Health: Spinach contains vitamin K, which plays an important role in normal blood clotting and bone health.
• Provides Essential Nutrients: Spinach supplies folate, vitamin C, and other nutrients that support overall health.

Combining chana and palak in one gravy makes a wholesome, nutrient-rich meal for the whole family. To help the body absorb more iron from the meal, serve it with a vitamin C-rich food, such as lemon or tomato.

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Chana Palak Gravy Recipe

Ingredients

• 1 cup black chana (black chickpeas)
• 2 cups palak keerai (spinach)
• 1 medium onion, finely chopped
• 1 medium tomato, chopped
• 1 tsp ginger-garlic paste
• ¼ cup curd
• 1 tsp kasuri methi (dried fenugreek leaves)
• ½ tsp turmeric powder
• 1 tsp coriander powder
• ½ tsp cumin powder
• ½ tsp garam masala
• 2 tbsp oil
• Salt, as needed
• Water, as required

Method

1. Soak the black chana overnight, drain the water, and pressure-cook with fresh water until soft and tender.
2. Wash the palak keerai thoroughly and cook it until the leaves wilt. Allow it to cool, then grind it separately into a smooth paste.
3. Heat oil in a pan and sauté the chopped onion until golden brown. Add the ginger-garlic paste and sauté until the raw smell disappears.
4. Add the chopped tomato, turmeric powder, coriander powder, and cumin powder. Cook until the tomato becomes soft and mushy.
5. Add the ground palak paste to the onion mixture and cook for a few minutes, stirring well.
6. Add the cooked black chana and mix well. Pour in a little water to adjust the gravy consistency and simmer for 5–10 minutes.
7. Whisk the curd separately until smooth. Lower the heat and gradually add the curd to the gravy, stirring continuously to prevent curdling.
8. Crush the kasuri methi between your palms and add it to the gravy along with garam masala and salt. Mix well and heat gently without boiling vigorously.
9. Serve hot with chapati, roti, or steamed rice.

Chana Palak Gravy Recipe is a wholesome and flavourful family meal that combines the goodness of protein-rich black chana with nutrient-rich palak keerai. The addition of onion, ginger, garlic, kasuri methi, and curd gives the gravy a delicious taste and creamy texture. This simple homemade recipe is a great way to include legumes and leafy greens in your family’s diet. Serve it hot with chapati, roti, or steamed rice for a satisfying and nutritious meal for both kids and adults.

Chana Palak Gravy Recipe | High Protein Family Meal

Chana Palak Gravy Recipe | High Protein Family Meal is a delicious, nutritious, and protein-rich dish made with chickpeas and fresh spinach.

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Course: Curry

Cuisine: Indian

Keyword: Chana Palak Gravy Recipe

Ingredients

• 1 cup black chana black chickpeas
• 2 cups palak keerai spinach
• 1 medium onion finely chopped
• 1 medium tomato chopped
• 1 tsp ginger-garlic paste
• ¼ cup curd
• 1 tsp kasuri methi dried fenugreek leaves
• ½ tsp turmeric powder
• 1 tsp coriander powder
• ½ tsp cumin powder
• ½ tsp garam masala
• 2 tbsp oil
• Salt as needed
• Water as required

Instructions

• Soak the black chana overnight, drain the water, and pressure-cook with fresh water until soft and tender.
• Wash the palak keerai thoroughly and cook it until the leaves wilt. Allow it to cool, then grind it separately into a smooth paste.
• Heat oil in a pan and sauté the chopped onion until golden brown. Add the ginger-garlic paste and sauté until the raw smell disappears.
• Add the chopped tomato, turmeric powder, coriander powder, and cumin powder. Cook until the tomato becomes soft and mushy.
• Add the ground palak paste to the onion mixture and cook for a few minutes, stirring well.
• Add the cooked black chana and mix well. Pour in a little water to adjust the gravy consistency and simmer for 5–10 minutes.
• Whisk the curd separately until smooth. Lower the heat and gradually add the curd to the gravy, stirring continuously to prevent curdling.
• Crush the kasuri methi between your palms and add it to the gravy along with garam masala and salt. Mix well and heat gently without boiling vigorously.
• Serve hot with chapati, roti, or steamed rice.

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