Iron-Rich Kala Chana Palak with Bajra Roti
45 minutes
8 reads
About Iron-Rich Kala Chana Palak with Bajra Roti
This iron-rich kala chana palak paired with bajra roti is a hearty PCOS-friendly lunch.It combines slow-digesting protein with millet for steady energy and supports iron levels that often run low in PCOS.
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Recipe Time & More
Prep15 minutes
Cook30 minutes
Total45 minutes
Ingredients
For the Kala Chana Palak
- 3/4 cup Kala Chana Soaked overnight
- 2 cup Spinach Roughly chopped, palak
- 1/4 cup Onion Finely chopped
- 1/4 cup Tomato Chopped
- 1 teaspoon Ginger Garlic Paste
- 1/2 teaspoon Cumin Seeds
- 1/2 teaspoon Turmeric Powder
- 1 teaspoon Coriander Powder
- 1/2 teaspoon Garam Masala
- 2 teaspoon Oil
- 1/2 teaspoon Salt
For the Bajra Roti
- 3/4 cup Bajra Flour Pearl millet
- 1/2 cup Curd On the side
Instructions
Cooking the Kala Chana
- Pressure cook the soaked kala chana with a pinch of salt and water until soft (about 5-6 whistles).
Preparing the Base
- Heat oil in a pan and add cumin seeds. Add onion and saute until golden.
- Add ginger garlic paste and cook briefly, then add tomato, turmeric, coriander powder, and salt. Cook until soft.
Adding Spinach and Chana
- Add chopped spinach and cook until wilted.
- Add cooked kala chana along with some of its water. Simmer for 8-10 minutes.
- Finish with garam masala and adjust seasoning.
Making the Bajra Roti
- Knead bajra flour with warm water and a pinch of salt into a soft dough.
- Pat into rotis between your palms or on a sheet, then cook on a hot tawa with minimal oil.
- Serve the kala chana palak with bajra roti and curd on the side.
Recipe Notes
Good To Know
Pairing iron-rich kala chana with vitamin C from tomato improves iron absorption naturally.Why It Works for PCOS
- Kala chana is rich in iron and slow-digesting protein
- Spinach adds folate and supports iron levels
- Bajra is a gluten-free millet with a lower glycemic load than wheat
Expert Tips
- Knead bajra dough with warm water for easier shaping
- Avoid pairing with tea or coffee at the same meal so iron absorbs better
Serving Suggestion
One bajra roti with a generous portion of kala chana palak and a small bowl of curd makes a complete PCOS lunch.Related Posts You May Like
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Healthy Peas and Bajra Roti Recipe
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Recipe Nutrition
Calories: 428kcalCarbohydrates: 60gProtein: 20gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gSodium: 640mgPotassium: 690mgFiber: 12gSugar: 4gVitamin A: 2800IUVitamin C: 18mgCalcium: 220mgIron: 6mg
