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Indian

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
Calories428 kcal
Serves2
Served AsLunch
Recipe TasteMildSavoury

Ingredients
 

For the Kala Chana Palak

For the Bajra Roti

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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.
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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