This Bean Vegetable Curry is packed full of spinach and chickpeas which makes it both delicious and nutritious. It is a comforting meal after a long day. It is also a plant-based dish that includes chickpeas and spinach, both full of essential nutrients. Serve with a portion of brown basmati rice, spicy salad, and some yogurt for a little hit of protein.
Chickpeas, also known as garbanzo beans, are part of the legume family. While they have become more popular recently, chickpeas have been grown in Middle Eastern countries for thousands of years. Their nutty taste and grainy texture pairs well with several other foods and ingredients.
As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
In this recipe I have used dry chickpeas and soaked them overnight. But, if you are making it in hurry, you can make this spinach chickpea curry using canned chickpeas as well. Whereas, Spinach is a very versatile ingredient that can be used in many ways. Spinach is rich in vitamins A, C and K, magnesium, iron and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health functions.
Chole Palak Curry | Chickpea Spinach Curry | Bean Vegetable Curry
Chole palak curry is a north Indian delicious curry made with spinach and chickpeas. Chickpeas, also known as garbanzo beans, Kabuli chana and it is a great source of protein. Spinach which is known as palak is a storehouse of iron. Together they make a delicious wholesome meal.
Chickpeas – 1 cup
Spinach – 2 bunches
Finely chopped onion – 1 big
Finely chopped garlic – 2 tbsp
Finely chopped ginger – 1 inch
Finely chopped green chili – 1
Oil – 2 tbsp
Cumin seeds- 1 tsp
Red chili powder – 1/2 tsp
Coriander powder – 1 tsp
Chana masala – 1 tsp
Dry mango powder – 1/2 tsp
Juice of one lemon
Salt to taste
Red & yellow bell pepper (finely chopped)- 1/2 cup
- Wash and soak chickpeas overnight. The next day, pressure cook chickpeas with 2 cups of water, salt(1/2 tsp). Keep aside to cool.
- Remove stems from the spinach and wash thoroughly in running water. Blanch in salted boiling water for two minutes. Now transfer boiled spinach into ice-cold water to retain the green color. Squeeze out excess water and grind it into a smooth puree (Add lemon juice while grinding).
- Heat oil in a pan on low flame and add cumin seeds. Allow it to crackle.
- Then add chopped onions and sauté on a medium flame until translucent. Now add ginger, garlic, green chili, and cook for 5 minutes on the medium-low flame.
- Add coriander powder, red chili powder, chana masala, dry mango powder, and cook until masala leaves oil.
- Add boiled chickpea and let it cook with prepared masala for 4 minutes on medium-low flame.
- Now add puree spinach, salt and chopped bell peppers into the cooked masala.
- Now add 1/2 cup water and cook on low flame for 10 minutes. Do stir the sabzi after every 1 to 2 minutes.
- Switch off the flame and add ghee. Stir it once. Serve hot with plain rice or paratha or chapati.