Isn’t it amazing how certain dishes become household names? Chana Saag, the glorious combination of chickpeas and spinach, is one of them. I often find myself thinking about the culinary pioneers, the Bangladeshi restaurateurs who brought the flavours of the subcontinent to British high streets, making this dish a beloved classic. It’s thanks to their legacy that we can enjoy this comforting curry so readily. My version pays homage to the original but with a fresh, vibrant twist. We’re using just-wilted spinach for a perkier texture and a brighter flavour than your typical takeaway. It’s simple, wholesome, and utterly delicious.
Ingredients
• 3 tablespoons / 45 ml canola oil
• ½ teaspoon / 1 g black mustard seeds
• 1 teaspoon / 2 g cumin seeds
• 2 large onions, diced
• 5 cloves of garlic, crushed
• ¾-inch / 2 cm piece of ginger, peeled and grated
• 1 x 14-ounce / 400 g can of plum tomatoes
• 2 x 14-ounce / 400 g cans of chickpeas, drained
• 1½ teaspoons / 3 g ground coriander
• 1 teaspoon / 2 g ground red chile
• ½ teaspoon / 1 g ground turmeric
• 1 teaspoon / 6 g salt, or to taste
• 1 pound / 450 g baby spinach, washed
Instructions
1. Place a large lidded pan over medium heat and add the oil. Once hot, add the mustard and cumin seeds. Stir for about a minute until they begin to pop.
2. Add the diced onions and fry for 10 to 12 minutes, stirring occasionally, until they are soft, translucent, and beginning to caramelize at the edges.
3. Stir in the crushed garlic and grated ginger and cook for another 3 minutes until fragrant.
4. Add the canned tomatoes, crushing them with your hand or a spoon as they go into the pan. Fill the empty tomato can one-third of the way with water and add that to the pan as well.
5. Simmer for 10 minutes, stirring occasionally, until the sauce has reduced to a thick, dry paste.
6. Add the drained chickpeas and stir to coat them in the paste. Cook for 2 minutes, then stir in the ground coriander, ground red chile, turmeric, and salt.
7. Add the spinach in large handfuls. It will seem like too much, but fold it into the chickpea mixture as best you can. It will wilt down significantly.
8. Cover the pan and cook for about 5 minutes, or until the spinach is soft and tender. Serve immediately with fresh chapatis or basmati rice, and a dollop of yogurt.
Nutritional Information
• Serving: 1 of 4 | Calories: 385kcal | Protein: 14g | Carbohydrates: 48g | Fat: 16g | Fiber: 12g
• (This is an estimate and may vary based on the specific used.)
Pro Tips
• for the Best Chana Saag
• Don’t overcook the spinach. Add it at the very end and cook just until it wilts to maintain its vibrant green color and fresh flavor.
• For a richer, more textured sauce, crush the canned plum tomatoes by hand as you add them to the pan instead of using pre-chopped tomatoes.
• Allow the mustard and cumin seeds to pop in the hot oil before adding anything else. This ‘blooming’ process is crucial for releasing their full aromatic potential.
• This curry tastes even better the next day as the flavors have more time to meld. Reheat gently on the stovetop, adding a splash of water if it has thickened too much.
FAQ
Q: Is this chana saag a good source of plant-based protein
A: Yes, this chana saag is an excellent source of plant-based protein. The chickpeas are protein-rich, and when combined with spinach, it creates a well-rounded, nutritious vegetarian meal. Each serving contains approximately 14g of protein.
Q: Can I make this chana saag recipe vegan
A: Absolutely. The core recipe is naturally vegan as it uses canola oil and no dairy products. To keep the entire meal vegan, simply serve it without the optional yogurt dollop or use a plant-based alternative like coconut or soy yogurt.
Q: How should I store leftover chickpea and spinach curry
A: This curry stores beautifully and often tastes even better the next day. Allow it to cool completely, then transfer it to an airtight container and refrigerate for up to 4 days. Reheat gently on the stovetop, adding a splash of water if needed to loosen the sauce.
Q: Can I use frozen spinach instead of fresh
A: Yes, you can substitute frozen spinach. Thaw about 10 ounces (280g) of frozen spinach and squeeze out as much excess water as possible before adding it to the pan in step 7. Since it’s already wilted, you’ll only need to cook it for a couple of minutes to heat through.
