VEGANISM BY LORBIC
Recipe lunch dinner

High-Protein Kala Chana Saag (Black Chickpea & Mustard Greens Stew)

Tender black chickpeas slow-simmered in an earthy, velvety mustard and spinach greens gravy. Pure plant nourishment, zero dairy butter, and high bioavailable iron.

high-protein legumes sarson iron-rich lunch dinner gluten-free-option
Prep Time 15 mins
Cook Time 30 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 15.5g
Carbs 45.5g
Fats 6g
Calories 280 kcal
Fiber 13.5g

Instructions for Cook

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  • Blanch mustard and spinach leaves for 2 minutes, then shock in cold water to tame bitterness and preserve bright green chlorophyll.
  • Whisk in 1 tbsp of maize flour (makki ka atta) while simmering to bind the greens into a silky, cohesive gravy without dairy butter.
  • Stir in fresh lemon juice right before serving to convert non-heme ferric iron into soluble, absorbable ferrous iron.

Ingredients

  • 100g dry (yields ~225g cooked)
  • 250g (cleaned & blanched)
  • 1 medium (60g)
  • 1 medium (80g)
  • 1 tbsp (15g)
  • 1 small
  • 1 tsp (5ml)
  • 1 tbsp (10g)
  • 1/2 tsp jeera, 1/4 tsp hing
  • 1/2 tsp turmeric, 1 tsp coriander
  • 1/2 tsp garam masala, salt to taste
  • 1 tbsp (15ml)

Cooking Instructions

A nutrient-dense North Indian classic pairing whole black chickpeas with slow-simmered winter greens. Earthy mustard greens and tender legumes unite in a rich, spiced gravy built without a drop of ghee or dairy cream.

Nutritional Highlights

  • 15.5g Sustained Plant Protein: Boiled black chickpeas deliver high-density lysine and essential amino acids to support muscle synthesis and tissue repair.
  • 6.5mg Bioavailable Non-Heme Iron: Pairing iron-dense cruciferous greens and kala chana with fresh lemon juice (ascorbic acid) converts ferric iron (Fe³⁺) to soluble ferrous iron (Fe²⁺) for optimal intestinal uptake.
  • 13.5g Prebiotic & Insoluble Fiber: Slow-digesting resistant starches and cruciferous cellulose nourish colonic microflora, generating beneficial short-chain fatty acids while flattening postprandial glucose curves.
  • Glucosinolates & Flavonoids: Mustard greens provide sinigrin-derived antioxidants, lutein, and beta-carotene for cellular defense and metabolic health.

Cooking Instructions

  1. Prep the Chickpeas: Soak 100g dry kala chana in water for 8 hours. Pressure cook with 2 cups water and 1/2 tsp salt for 5–6 whistles until tender to the touch. Reserve the mineral-rich cooking liquid.
  2. Blanch & Puree the Greens: Bring a pot of water to a rolling boil. Add the washed mustard greens and spinach; blanch for 2 minutes. Immediately transfer the greens into a bowl of cold water to halt residual cooking and lock in vibrant chlorophyll. Coarsely puree in a blender with 2–3 tablespoons of fresh water.
  3. Build the Aromatic Base: Heat 1 tsp mustard oil in a heavy-bottomed pot over medium heat until lightly smoking. Add cumin seeds and hing. When the seeds crackle, add chopped onions, ginger-garlic paste, and green chillies. Sauté for 4–5 minutes until golden brown.
  4. Cook the Masala: Add chopped tomatoes, turmeric, and coriander powder. Cook on medium-low heat for 3–4 minutes until the tomatoes soften into a fragrant, uniform paste.
  5. Simmer the Greens with Alan: Pour the coarse greens puree into the pot. Slowly sprinkle 1 tbsp of maize flour (makki ka atta) while whisking continuously to prevent lumps. Simmer on low heat for 6–8 minutes as the starch gelatinizes into a velvety, luscious sauce.
  6. Combine & Finish: Fold in the boiled kala chana along with 1/2 cup of its reserved broth. Season with rock salt and garam masala. Simmer gently for 8–10 minutes so the chickpeas absorb the spiced greens. Turn off the heat and stir in 1 tbsp of fresh lemon juice. Serve hot with warm rotis, steamed brown rice, or fresh radish slices.