Chickpeas and Spinach Curry : Palak Channa





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Published on Jul 26, 2009

Chickpeas and Spinach Curry : Palak Channa

The flex cook show: Episode 16

This fiber-rich dish is flavored with a mix of spices, and the protein-rich, yummy chickpeas make an excellent addition to this curry. It is finished with a touch of cream. This is a very healthy curry. It has multiple spices in it.

Prep Time: 20 minutes
Cooking Time: 30 minutes
Serves: 4

3 Tbsp. extra light olive oil, divided
1 medium Vidalia onion, chopped
4 garlic pods, peeled and chopped
1 inch ginger, peeled and chopped
20 oz. fresh baby spinach, thoroughly washed, stems trimmed
1/4 c. fresh cilantro
2 tomatoes, diced
2 tsp. brown sugar
3/4 tsp. ground coriander
3/4 tsp. ground cumin
3/4 tsp. garam masala
1/2 tsp. red chili powder
Pinch of ground turmeric
1 can (19oz) of chickpeas, drained and rinsed
Salt to taste
1/4 c. light cream

2 tbsp. diced tomatoes

1. In a medium skillet, heat 2 Tbsp. oil. Add onion, garlic, and ginger, and sauté over medium heat until onions turn lightly brown, about 5 minutes. Add spinach and cilantro; cook till wilted (about 8 minutes). Remove from heat and cool. Transfer contents and water into a blender fitted with a steel blade or a food processor, and puree (if necessary add 1/4 c. water to obtain a gravy like consistency) .
2. In the same skillet (rinsed and patted dry), heat 1 Tbsp. oil. On a medium-low flame, add tomato, sugar, and spices; cook for 3 minutes. Add spinach puree and chickpeas, and cook for 8 minutes on a low flame until chickpeas are cooked through. Stir in cream before serving.
3. Serve with Indian bread or over a bed of plain rice.

What’s good for you:
Chickpeas contain protein, manganese, and folate. They are an excellent source of fiber, which helps lower cholesterol, fight heart disease, and stabilize blood sugar levels.
Spinach is loaded with health benefits. It contains at least thirteen different flavonoid compounds that are potent antioxidants, known to fight cancer. Spinach is a rich source of plant-based omega-3 fatty acids and folate; it also supplies ample quantities of nutrients that help protect your bones, heart, brain, and eyes, and fight inflammation, asthma, osteoarthritis, and rheumatoid arthritis. This leafy green is low in calories

Flexitarian and vegetarian cooking is extremely healthy. Use these methods to lose weight and maintain a healthy body and lifestyle.

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