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Wash the dal and chop vegetables
Wash the bengal gram dal until water comes clean and soak in water for 1 hour. Meanwhile, chop tomatoes, onions, ginger, and spinach leaves.
Palak te Chana da Saag
Palak te Chana da Saag has 69.1 calories per serving (1 Small Cup) — that's 63.9 calories per 100g. It provides 2.8g protein, 6.3g carbs, and 3.6g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.1g 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 Palak te Chana da Saag in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories69.1 kcal
- Carbs6.3 g (25.3 kcal)
- Protein2.8 g (11.0 kcal)
- Fats3.6 g (32.8 kcal)
Nutrition Label
Palak te Chana da Saag
- Serving Size1 Small Cup (100 g)
- Calories69.1 kcal
- Carbs6.3 g
- Fiber3.1 g
- Sugar0.8 g
- Protein2.8 g
- Fat3.6 g
- Saturated fat1.9 g
- Mono unsaturated fat1.0 g
- Poly unsaturated fat0.5 g
- Cholesterol7.1 mg
- Sodium201.0 mg
Nutrition per 100g
- Calories63.9 kcal
- Carbs5.8 g
- Fiber2.9 g
- Sugar0.7 g
- Protein2.5 g
- Fat3.4 g
- Cholesterol6.6 mg
- Sodium185.9 mg
1 serving = 108.1g
Cooking time: 15 minutes
Serves: 5 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Bengal gram dal
30 Grams
Spinach
200 Grams
Chillies green - all varieties
15 Grams
Garlic small clove
2 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Chillies red
5 Grams
Cumin seeds
2.5 Grams
Turmeric powder
5 Grams
Salt
2.5 Grams
Water
200 Milliliter
Ginger garlic paste
1 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Instructions
1
2
Pressure cook dal with vegetables and spices
Now, transfer the dal into a pressure cooker. Add water, ginger garlic paste, tomatoes, onions, green chillies, turmeric powder, spinach leaves, salt. Pressure cook to 4 whistles.
3
Prepare the seasoning
Heat oil in a deep nonstick pan. Add mustard seeds, red chilies. Mix in asafoetida, cumin seeds. Add chopped tomatoes, onions and cook until they become soft.
4
Mix the dry spices
Add turmeric powder, red chili powder, cumin powder. Mix all dry spices with the tomato-onion mixture and cook it on medium heat for 1-2 minutes until the mixture starts releasing ghee. This will take about 3 to 4 minutes.
5
Cook dal on low flame
After 3 to 4 minutes, add the cooked chana dal and spinach, mix everything well. Cook the palak chana dal for next 4 to 5 minutes on low heat and turn off the heat.
6
Serve hot
Serve hot with rotis or phulkas.
Also Known As
Glycemic Index
36 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Palak te Chana da Saag | Palak saag | Palakura Saag | Dal fry |
|---|---|---|---|---|
| Calories | 69.1 kcal | 57.3 kcal | 57.3 kcal | 103.9 kcal |
| Carbs | 6.3 g | 3.9 g | 3.9 g | 11.9 g |
| Protein | 2.8 g | 1.7 g | 1.7 g | 4.4 g |
| Fat | 3.6 g | 3.9 g | 3.9 g | 4.3 g |
| Fiber | 3.1 g | 2.5 g | 2.5 g | 3.8 g |
| Sugar | 0.8 g | 0.9 g | 0.9 g | 1.3 g |
| Sodium | 201 mg | 206.1 mg | 206.1 mg | 227.7 mg |
| Cholesterol | 7.1 mg | 8.5 mg | 8.5 mg | 8.6 mg |
Health Goals Suitability
Weight Loss
At just 69.1 kcal per serving, this is an excellent choice for weight management. The 3.1g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 3.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.8g 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
Low cholesterol (7.1mg) and low saturated fat (1.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (36) with 3.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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 (~108.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~108.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~108.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~108.1g) 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.
Meal prep friendly
Palak te Chana da Saag stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
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 (138.2-207.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Palak te Chana da Saag contains 69.1 kcal (2.8g protein, 6.3g carbs, 3.6g fat). That's 63.9 kcal per 100g. You can track exact portions in the Hint app.
At just 69.1 kcal per serving, this is an excellent choice for weight management. The 3.1g 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.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 3.1g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Palak te Chana da Saag has 2.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Palak te Chana da Saag is light enough for dinner at 69.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Palak te Chana da Saag 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.
Low GI (36) with 3.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
