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spinach and chana kebab recipe | Indian palak chana dal kebabs | healthy spinach chana dal cutlet | veg hariyali kabab |


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Spinach and Chana Kebab ( Healthy Starter Recipe )

spinach and chana kebab recipe | Indian palak chana dal kebabs | healthy spinach chana dal cutlet | veg hariyali kabab | with 64 amazing images.

spinach and chana kebab recipe | Indian palak chana dal kebabs | healthy spinach chana dal cutlet | veg hariyali kabab is a non-fried healthy starter. Learn how to make Indian palak chana dal kebabs.

To make spinach and chana kebab, combine all the ingredients in a broad non-stick pan, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Cool slightly and blend in a mixer to a coarse mixture. Keep aside. Heat 1 tsp of oil in a broad non-stick pan and add the cumin seeds. When the seeds crackle, add the spinach purée and cook on a slow flame, while stirring continuously, for 1 to 2 minutes or till the water evaporates. Add all the remaining ingredients along with the chana dal mixture and salt, mix well and cook on a slow flame for another 2 to 3 minutes, while stirring continuously. Sprinkle a little water if the mixture becomes very dry. Cool slightly and divide the mixture into 10 equal portions. Roll out each portion into a 67 mm. (2½”) thin flat round kebab. Heat a non- stick tava (griddle) and grease it using ¼ tsp of oil, place 5 kebabs on it and cook all the kebabs on a slow flame, using 1 tsp of oil, till they turn golden brown in colour from both the sides. Serve hot with garlic chutney.

Even health enthusiasts will queue up for a second helping of this kebab that is made of chana dal, spinach, methi leaves and aromatic spices. Proper cooking techniques like cooking on a tava with minimal oil and a thoughtful combination of ingredients qualifies this Indian palak chana dal kebabs for a health book!

We have avoided the use of cornflour or potatoes and replaced them with rolled oats for binding. This veg hariyali kabab may seem to be elaborate, but it’s worth the effort for all health conscious looking for tasty snacks. However, remember that these kebabs will not have that perfect crispy texture like fried kebabs.

This healthy spinach chana dal cutlet is a wealth of iron, and folic acid – 2 key nutrients which help to keep anaemia at bay. The spinach also has vitamin A which acts as an antioxidant and helps to get a glowing skin and good vision. 1 to 2 kebabs can be enjoyed by diabetics, heart patients and weight watchers. Pregnant women and women with PCOS too can enjoy this at snack time.

Tips for spinach and chana kebab. 1. Remember to plunge the spinach leaves in a bowl of ice cold water after blanching. This step is known as refreshing, it is done to retain the colour of the vegetable and it also halts the process of cooking. 2. Do not add water to blend spinach for the puree. 3. Also you may keep the blended spinach puree in a strainer to drain out excess water if any. 4. While cooking the spinach puree, ensure to cook it on a slow flame and stir continuously till the water evaporates. Presence of water may make the rolling and shaping of the kebab difficult. 5. We recommend you make ginger garlic paste at home instead of buying it readymade from the market. 6. Prefer to crush the kasuri methi in between your palms and use. 7. These kebabs are non-fried, so do not shape them very thick. Do not shape very thin too, as they might break while cooking. 8. Finally remember to cook the kebabs on a slow flame so they cook uniformly. 9. Serving these kebabs immediately is also very important to enjoy its taste and texture.

Enjoy spinach and chana kebab recipe | Indian palak chana dal kebabs | healthy spinach chana dal cutlet | veg hariyali kabab | with step by step photos.

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Spinach and Chana Kebab, Indian Palak Chana Dal Kebabs recipe - How to make Spinach and Chana Kebab, Indian Palak Chana Dal Kebabs

Preparation Time:    Cooking Time:    Total Time:     10Makes 10 kebabs
Show me for kebabs

Ingredients

For The Chana Dal Mixture
1 1/2 cups soaked and cooked chana dal (split bengal gram)
1/2 tsp turmeric powder (haldi)
1 1/2 tsp ginger-garlic (adrak-lehsun) paste
1 tsp chilli powder
salt to taste

Other Ingredients
1 tsp oil
1 tsp cumin seeds (jeera)
1 1/2 cups thick spinach (palak) purée
1 1/2 tbsp dried fenugreek leaves (kasuri methi)
2 tsp garam masala
3 tbsp quick cooking rolled oats
1/2 tsp freshly ground black pepper (kalimirch)
salt to taste
2 1/2 tsp oil for greasing and cooking

For Serving With Spinach and Chana Kebab
 garlic chutney
Method

For the chana dal mixture
    For the chana dal mixture
  1. Combine all the ingredients in a broad non-stick pan, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
  2. Cool slightly and blend in a mixer to a coarse mixture. Keep aside.

How to proceed
    How to proceed
  1. To make spinach and chana kebab, heat 1 tsp of oil in a broad non-stick pan and add the cumin seeds.
  2. When the seeds crackle, add the spinach purée and cook on a slow flame, while stirring continuously, for 1 to 2 minutes or till the water evaporates.
  3. Add all the remaining ingredients along with the chana dal mixture and salt, mix well and cook on a slow flame for another 2 to 3 minutes, while stirring continuously. Sprinkle a little water if the mixture becomes very dry.
  4. Cool slightly and divide the mixture into 10 equal portions.
  5. Roll out each portion into a 67 mm. (2½”) thin flat round kebab.
  6. Heat a non- stick tava (griddle) and grease it using ¼ tsp of oil, place 5 kebabs on it and cook all the kebabs on a slow flame, using 1 tsp of oil, till they turn golden brown in colour from both the sides.
  7. Repeat step 6 to cook 5 more kebabs.
  8. Serve the spinach and chana kebab hot with garlic chutney.

Spinach and Chana Kebab (Diabetic-friendly Recipe) Video of Tarla Dalal

Spinach and Chana Kebab, Indian Palak Chana Dal Kebabs recipe with step by step photos

If you like spinach and chana kebab
  1. If you like spinach and chana kebab, then also try other non fried starters like

Tips for spinach and chana kebab
  1. Remember to plunge the spinach leaves in a bowl of ice cold water after blanching. This step is known as refreshing, it is done to retain the colour of the vegetable and it also halts the process of cooking.
  2. Do not add water to blend spinach for the puree.
  3. Also you may keep the blended spinach puree in a strainer to drain out excess water if any. 
  4. While cooking the spinach puree, ensure to cook it on a slow flame and stir continuously till the water evaporates. Presence of water may make the rolling and shaping of kebab difficult. 
  5. We recommend you make ginger garlic paste at home instead of buying it readymade from the market.
  6. Prefer to crush the kasuri methi in between your palms and use.
  7. These kebabs are non-fried, so do not shape them very thick. Do not shape very thin too, as they might break while cooking. 
  8. Finally remember to cook the kebabs on a slow flame so they cook uniformly. 
  9. Serving these kebabs immediately is also very important to enjoy its taste and texture. 

How to select spinach
  1. Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. 
  2. The leaves should look fresh and tender, and not be wilted or bruised. 
  3. Avoid those that have a slimy coating as this is an indication of decay.
  4. Also check for dirt especially in between the thick stems. 
     

How to make spinach puree?
  1. To make Spinach Puree, take 3 bunches of spinach. A bunch of spinach yeilds 3 cups of roughly chopped spinach. We need 9 cups of chopped spinach in all. Get rid of the the spinach stems. Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.
  2. After removing the stems, roughly chop the spinach leaves.
  3. Wash the leaves thoroughly under running water or in a bowl full of water. This will help in getting rid of the dirt residues on the leaves.
  4. Drain well using a strainer. Keep the washed leaves aside. You can even chop the spinach to make the cooking process fast.
  5. Take a deep pan, add water to it and put it for boiling.
  6. Add salt. My mother says that adding salt while boiling vegetable helps in cooking the vegetable faster as salt raises the temperature of the water and it also retains the color.
  7. Once the water comes to boil, add the chopped and washed spinach leaves.
  8. Mix well and cook for 2-3 minutes. Till the spinach gets tender. Do not over cook the leaves as it might loose the color. Switch off the flame.
  9. Drain the water using strainer. Throw the water away.
  10. Plunge the leaves in a bowl of ice cold water. This step is known as refreshing, it is done to retain the colour of the vegetable and it also halts the process of cooking.
  11. Once again drain well using a strainer.
  12. Squeeze out remaining water wrom the leaves with your hands to get rid of excesse water and discard.
  13. Transfer the leaves in a blender to make Spinach Puree Blend it until Spinach Puree is smooth. You will get 1 1/2 cups of thick spinach (palak) purée from 9 cups of roughly chopped spinach. 
  14. It is easy to make Spinach puree. Homemade Spinach pure is ready to use.

How to select chana dal
  1. Dried chana dal is available all year round in pre-packaged as well as in bulk containers and is easy to store. 
  2. If purchasing in a packaged packet, check to see if there is a "use-by" date on the package. 
  3. If buying from bins, make sure the bins are not left in the open exposed to dust and grime. 
  4. Check the dal to see if it is unblemished, free from moisture damage, insects and stones.
  5. The dal should be uniform in colour and size.

How to soak chana dal
  1. To soak chana dal for spinach and chana kebab recipe | Indian palak chana dal kebabs | healthy spinach chana dal cutlet | veg hariyali kabab, first pick and clean ¾ cup of chana dal. One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal. 
  2. Wash the dal in a bowl 1 to 2 times or under running water.
  3. Drain the chana dal using a strainer. 
  4. Add enough water for soaking.
  5. Cover with a lid and keep aside for 2 hours.
  6. After 2 hours, this is how soaked chana dal looks like. 
  7. Drain this chana dal using a strainer again and discard the water. You will get approx. 1½ cups of soaked chana dal. 

How to boil chana dal
  1. To boil chana dal for spinach and chana kebab recipe | Indian palak chana dal kebabs | healthy spinach chana dal cutlet | veg hariyali kabab, boil enough water in a deep pan. 
  2. Add the soaked and strained chana dal to it. 
  3. Cook on a medium flame for 4 to 5 minutes. The dal should be crunchy, but yet cooked well. 
  4. Drain well using a strainer and discard the water. 
  5. This is 1 1/2 cups soaked and cooked chana dal (split bengal gram). Keep aside to cool slightly. 

How to make the chana dal mixture
  1. To make chana dal mixture for spinach and chana kebab recipe | Indian palak chana dal kebabs | healthy spinach chana dal cutlet | veg hariyali kabab, in a broad non-stick pan, add soaked and cooked chana dal. 
  2. Add 1/2 tsp turmeric powder (haldi). Fresh turmeric is available in abundance during the winter season. It’s main compound curcumin exhibits many health benefits. It helps to reduce inflammation in the body. Kachi haldi also protects the cell damage and helps fight infections. It can help fight the bacteria and virus. Consumption of raw turmeric also benefits the digestive tract by enhancing digestion. Lately, turmeric has also been known to fight various chronic diseases like cancer and arthritis.
  3. Add 1 1/2 tsp ginger-garlic (adrak-lehsun) paste. Here is the recipe to make ginger garlic perfectly at home.
  4. Add 1 tsp chilli powder. 
  5. Add salt to taste.
  6. Mix it well. Cook on a medium flame for 3 to 4 minutes, while stirring it occasionally. 
  7. Cool slightly. 
  8. Transfer the chana dal mixture into a mixer jar. 
  9. Blend in a mixer to a coarse mixture. This helps in binding the kebab. Keep aside.

For spinach and chana kebab
  1. For spinach and chana kebab recipe | Indian palak chana dal kebabs | healthy spinach chana dal cutlet | veg hariyali kabab, heat 1 tsp of oil in a broad non-stick pan.
  2. Add 1 tsp cumin seeds (jeera). The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera. 
  3. When the seeds crackle, add 1 1/2 cups thick spinach purée. See above how to make spinach puree. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 
  4. Cook on a slow flame for 1 to 2 minutes, while stirring continuously, or till the water evaporates.
  5. Add 1 1/2 tbsp dried fenugreek leaves (kasuri methi). Prefer to crush the kasuri methi in between your palms and use. 
  6. Add 2 tsp garam masala.
  7. Add 3 tbsp quick cooking rolled oats. This is for binding. 
  8. Add 1/2 tsp freshly ground black pepper (kalimirch). 
  9. Add salt to taste.
  10. Add the chana dal mixture. 
  11. Cook on a slow flame for another 2 to 3 minutes, while stirring continuously. The mixture will not bind well. Cool slightly.
  12. Cool slightly.
  13. Divide the mixture into 10 equal portions.
  14. Roll out each portion into a 67 mm. (2½”) thin flat round kebab.
  15. Heat a non- stick tava (griddle) and grease it using ¼ tsp of oil.
  16. Place 5 kebabs on it and cook all the kebabs on a slow flame, using 1 tsp of oil, till they turn golden brown in colour from one sides.
  17. Turn the kebabs and cook till they turn golden brown in colour from other side also. 
  18. Repeat step 15 to17 to cook 5 more kebabs. 
  19. Serve spinach and chana kebab recipe | Indian palak chana dal kebabs | healthy spinach chana dal cutlet | veg hariyali kabab hot with garlic chutney. 

Health Benefits of spinach chana kebab
  1. Spinach Chana kebab – a non-fried healthy snack.
  2. With 74 calories per kebab, these kebabs are a wise indulgence for healthy heart, diabetes and obese individuals. 
  3. Pregnant women can benefit from the iron, folic acid, vitamin A, B vitamins, magnesium and phosphorus this kebab has to offer. 
  4. Spinach is a good source of antioxidants like vitamin A and lutein and xanthene which helps to reduce inflammation in the body. 
  5. The fibre from spinach and oats helps to prevent a rapid surge in blood sugar levels. 
  6. Chana dal provides enough protein to boost metabolism and maintain cell health. 

Nutrient values (Abbrv) per kebab
Energy74 cal
Protein3.2 g
Carbohydrates9.5 g
Fiber2.4 g
Fat2.6 g
Cholesterol0 mg
Sodium12.5 mg

RECIPE SOURCE : Healthy StartersBuy this cookbook
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Reviews

Spinach and Chana Kebab ( Healthy Starter Recipe )
5
epominandas
 on 01 Mar 19 07:04 PM


Could I use gram flour (Chickpea) for this recipe instead of Cornflour?
Reply
| Hide Replies
Tarla Dalal    Hey, We have not tried using it but, it should serve the purpose of binding everything together so, yes you can add besan.
Reply
05 Mar 19 03:35 PM
epominandas    Thanks for the response. I can tell you that it worked very well using besan instead of cornflour. Lovely recipe.
Reply
05 Mar 19 08:04 PM
Spinach and Chana Kebab ( Healthy Starter Recipe )
5
 on 14 Aug 16 08:19 AM


It''d be nice to describe the cooking method for the Chana Dal as the glossary isn''t very detailed.
Reply
| Hide Replies
Tarla Dalal    Hi Leroy, You can use the below method to cook the chana dal. Wash and soak the chana dal in enough water in a deep bowl for 1 hour. Drain well. Boil enough water in a deep non-stick pan, add the chana dal and salt and mix well. Cook on a medium flame for 15 -20 minutes or till the dal is cooked.
Reply
16 Aug 16 10:07 AM
Spinach and Chana Kebab ( Healthy Starter Recipe )
4
Dhruva Joshi
 on 04 Sep 12 11:01 AM


Reply