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Washing
Wash the canned chickpeas with clean water.
Chana aur Palak Ki Sabzi
Chana aur Palak Ki Sabzi has 86.7 calories per serving (1 Small Cup) — that's 87 calories per 100g. It provides 3.5g protein, 8.4g carbs, and 4.4g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 3.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Chana aur Palak Ki Sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories86.7 kcal
- Carbs8.4 g (33.4 kcal)
- Protein3.5 g (14.1 kcal)
- Fats4.4 g (39.2 kcal)
Nutrition Label
Chana aur Palak Ki Sabzi
- Serving Size1 Small Cup (100 g)
- Calories86.7 kcal
- Carbs8.4 g
- Fiber3.6 g
- Sugar2.2 g
- Protein3.5 g
- Fat4.4 g
- Saturated fat0.8 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat1.6 g
- Cholesterol0.0 mg
- Sodium286.1 mg
Nutrition per 100g
- Calories87.0 kcal
- Carbs8.4 g
- Fiber3.7 g
- Sugar2.2 g
- Protein3.5 g
- Fat4.4 g
- Cholesterol0.0 mg
- Sodium286.9 mg
1 serving = 99.7g
Cooking time: 15 minutes
Serves: 5 persons
Ingredients
Canned chickpeas no added fat
100 Grams
Spinach
250 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
5 Grams
Onion small
100 Grams
Chillies red
3 Grams
Cumin seeds
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Instructions
1
2
Chopping
Wash the spinach leaves, onions and chop them into small pieces.
3
Cooking
Heat the oil in a nonstick pan. Add mustard seeds, cumin seeds, curry leaves, and saute them until the seeds splutter. Add green chilies, onions and red chilies along with the chopped spinach, canned chickpeas, and fry them until the spinach, chickpeas are completely cooked. Add salt and cover the pan with a lid for 5 more minutes.
4
Serve
Once the curry is done garnish with coriander leaves, serve it hot with rice or roti
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Chana aur Palak Ki Sabzi | Cheera Kizhangu Uppolothu | Palak curry | Palak Kari |
|---|---|---|---|---|
| Calories | 86.7 kcal | 72.5 kcal | 81.3 kcal | 81.3 kcal |
| Carbs | 8.4 g | 4.9 g | 6.6 g | 6.6 g |
| Protein | 3.5 g | 2.4 g | 3 g | 3 g |
| Fat | 4.4 g | 4.8 g | 4.8 g | 4.8 g |
| Fiber | 3.6 g | 3.2 g | 3.1 g | 3.1 g |
| Sugar | 2.2 g | 1.6 g | 1.7 g | 1.7 g |
| Sodium | 286.1 mg | 273.2 mg | 275.2 mg | 275.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 86.7 kcal per serving, this is an excellent choice for weight management. The 3.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~99.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Chana aur Palak Ki Sabzi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (173.4-260.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Chana aur Palak Ki Sabzi contains 86.7 kcal (3.5g protein, 8.4g carbs, 4.4g fat). That's 87 kcal per 100g. You can track exact portions in the Hint app.
At just 86.7 kcal per serving, this is an excellent choice for weight management. The 3.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chana aur Palak Ki Sabzi has 3.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Chana aur Palak Ki Sabzi is light enough for dinner at 86.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Chana aur Palak Ki Sabzi is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
