Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chickpeas, soaked overnight and drained | 250 g | Sweet, Astringent · Cooling |
 Spinach leaves, washed and chopped | 420 g | Astringent, Sweet · Cooling |
 Tomatoes, finely chopped | 180 g | Sour, Sweet · Heating |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Ghee, for the pot | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 780 g | Whole culinary ingredient |
Step-by-Step Preparation
- Heat 780 ml (about 3 1/4 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- For Punjabi Chana Palak, cover the chickpeas with at least three times its volume of cool water and soak for 8–12 hours; drain for 2 minutes before the first heated step.
- Cook the soaked chickpeas until fully tender and reserve enough broth to moisten the curry. Use a pressure cooker at steady pressure for 25–30 minutes, or keep a covered pot at a gentle simmer for 60–75 minutes, until one bean mashes completely between two fingers.
- Warm cumin and grated ginger in ghee, reduce the chopped tomatoes, and wilt the spinach into the masala. Give the spices about 30 seconds before adding the larger pieces, then continue over gentle medium heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Add the chickpeas and reserved broth, simmer until the greens cling to the beans. Simmer the pulses over low heat for 15–18 minutes, then add the greens for the final 3–4 minutes, until both components are tender without losing all definition.
- Season at the end. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Punjabi Chana Palak for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Spinach gives hearty chickpeas a greener, lighter Punjabi profile Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: use fewer tomatoes and keep the ginger modest. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Punjabi Chana Palak
| Nutrient | Per 100g | Per Serving (1 serving (416g)) |
|---|---|---|
| Energy (Calories) | 50 kcal | 209 kcal |
| Protein | 2.1 g | 8.8 g |
| Total Carbohydrates | 5.4 g | 22.3 g |
| Dietary Fiber | 1.8 g | 7.4 g |
| Total Sugars | 1.1 g | 4.5 g |
| Total Fat | 2.6 g | 10.8 g |
| Calcium | 36.8 mg | 153.1 mg |
| Iron | 1.28 mg | 5.33 mg |
| Magnesium | 29.4 mg | 122.5 mg |
| Phosphorus | 39.8 mg | 165.6 mg |
| Potassium | 213 mg | 888 mg |
| Sodium | 149 mg | 621 mg |
| Zinc | 0.38 mg | 1.60 mg |
| Copper | 0.10 mg | 0.40 mg |
| Manganese | 0.25 mg | 1.03 mg |
| Selenium | 0.8 µg | 3.2 µg |
| Vitamin C | 8.8 mg | 36.5 mg |
| Vitamin A (RAE) | 132.3 µg | 550.4 µg |
| Vitamin E | 0.91 mg | 3.77 mg |
| Vitamin K | 124.4 µg | 517.5 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.25 mg |
| Niacin (Vitamin B3) | 0.33 mg | 1.38 mg |
| Vitamin B6 | 0.08 mg | 0.33 mg |
| Folate (DFE) | 73.5 µg | 305.8 µg |
| Choline | 12.0 mg | 50.0 mg |
