Pan-Indian · Main
Palak chana
Chickpeas with spinach
- Energy
- 237 kcal
- Protein
- 11.7 g
- Fibre
- 16.4 g
- Time
- 50 min
Per serving, 214 g.1 Good for lunch or dinner.
One serving gives you
- 70%of the day’s folate
- 24%of the day’s vitamin A
- 20%of the day’s iron
- 16%of the day’s calcium
Nutrition facts
One serving, 214 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy237 kcal13%
Carbohydrates
- Carbohydrate25.6 g9%
- Fibre16.4 g66%
- Soluble fibre2.47 g
Fats
- Fat9.04 g18%
- Saturated fat limit1.44 g7% of limit
- Monounsaturated fat3.51 g
- Polyunsaturated fat2.95 g
- Omega-62.71 g34%
- Omega-30.24 g24%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein11.7 g23%
- Histidine278 mg46%
- Isoleucine486 mg41%
- Leucine844 mg36%
- Lysine694 mg64%
- Methionine + cystine275 mg46%
- Phenylalanine + tyrosine1,033 mg123%
- Threonine427 mg102%
- Tryptophan122 mg58%
- Valine545 mg70%
Vitamins
- Vitamin A201 µg24%
- Vitamin B10.26 mg19%
- Vitamin B20.19 mg10%
- Vitamin B31.38 mg13%
- Vitamin B51.51 mg30%
- Vitamin B60.33 mg17%
- BiotinNot in the source data
- Folate153 µg70%
- Vitamin B120 µg0%
- Vitamin C29.9 mg46%
- Vitamin D0 µg0%
- Vitamin E2.8 mg37%
- Vitamin K267 µg485%
Minerals
- Calcium157 mg16%
- ChromiumNot in the source data
- Copper0.51 mg30%
- IodineNot in the source data
- Iron5.92 mg20%
- Magnesium150 mg41%
- Manganese2.44 mg61%
- MolybdenumNot in the source data
- Phosphorus169 mg17%
- Potassium1,034 mg30%
- Selenium20.6 µg52%
- Sodium limit363 mg18% of limit
- Zinc2.05 mg16%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Bengal gram, whole senagalu45 g
- Spinach palakura75 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya35 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.2 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Cumin seeds jeelakarra0.8 g
- Iodized salt (table salt) uppu0.8 g
Method
About 50 minutes.
- 1
Drain the soaked 45 g whole chickpeas and pressure-cook with salt until soft.
- 2
Wash and chop spinach.
- 3
Heat 5.5 g groundnut oil; add the cumin, then the chopped onion and cook until golden. Add ginger, garlic, the tomato, turmeric, chilli powder, ground coriander and salt; cook until the oil separates.
- 4
Add the spinach, cook until wilted, then the chickpeas; simmer 10 minutes.