Chana Spinach Rice by Tarla Dalal

Tarla.Dalal's picture

Nov. 27, 2013

Chana and spinach will take your kids right to the top of their class' rank list! They are rich in folic acid, protein, calcium and other nutrients that sharpen one's brains. If you have cooked rice at hand, this dish can be put together in a jiffy.


Oil 2 Teaspoon
Thinly sliced onion 1/2 Cup (8 tbs)
Ginger garlic paste 1 Teaspoon
Finely chopped capsicum 1/2 Cup (8 tbs)
Finely chopped tomato 1/2 Cup (8 tbs)
Shredded spinach 1/2 Cup (8 tbs)
Turmeric powder 1/4 Teaspoon
Chili powder 1 Teaspoon
Coriander cumin powder 1 Teaspoon
Water 2 Tablespoon
Kala chana 1 Cup (16 tbs) , soaked and boiled (brown chick peas)
Salt To Taste
Cooked long grain rice 2 1/2 Cup (40 tbs) (basmati)



1. In a broad non-stick pan, heat oil, add sliced onion and saute on medium flame for 1-2 minutes or until they turn light brown.

2. Add ginger-garlic paste and saute for a few seconds.

3. Stir in capsicum and tomato. Cook for 1-2 minutes.

4. Add spinach, turmeric powder, chili powder, coriander cumin powder and 2 tablespoons water. Mix well and cook for another 1-2 minutes.

5. Stir in boiled kala chana and season with salt.

6. Add the rice, mix well and cook on medium flame for 1-2 minutes.


7. Serve hot with curd.


Instead of long grain rice you may use brown rice.

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 331Calories from Fat 38

 % Daily Value*

Total Fat 4 g6.2%

Saturated Fat %

Trans Fat 0 g


Sodium 187 mg7.79%

Total Carbohydrates 57 g19%

Dietary Fiber 11 g44%

Sugars 3 g

Protein 15 g30%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet