DAHI-PALAK- CHANATARI (GRAVY)

Name: Dahi Palak Chanatari(Gravy)
Prep time: 25 min
Cook time: 25 min
Ingredients: 2 cup Palak (clean, wash, chop); ½ cup Brown chana (boiled after pre-soaking); ¾ cup Curds (whisked); ¼ cup Coconut; 2-3 Green chilies; 1 tsp Jeera; 7-8 Pepper corns; 2 tsp Besan; tsp Oil (2); Salt-to taste; 2 tsp Oil; ½ tsp Rai; ½ tsp Urad dal; 2 Dry red chili-2 (broken); Curry leaves-few; Hing - few pinches

Nutrition with Vibha

March 28, 2025

super easy

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Dahi Palak Chanatari(Gravy)

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Prep Time 25

Cook Time 25

Course dinner|lunch|Main Course

Servings 4

Calories 241 kcal

Ingredients

2 cup Palak clean, wash, chop
½ cup Brown chana boiled after pre-soaking
¾ cup Curds whisked
¼ cup Coconut
2-3 Green chilies
1 tsp Jeera
7-8 Pepper corns
2 tsp Besan
tsp Oil 2
Salt-to taste

VAGAR:

2 tsp Oil
½ tsp Rai
½ tsp Urad dal
2 Dry red chili-2 broken
Curry leaves-few
Hing - few pinches

Instructions

Grind the coconut, jeera, peppercorn, green chili to a paste and keep aside
In a deep pan add 2 tsp oil and the chopped palak, saute for a few minutes adding a little salt, till almost done
Add the besan and saute well for a few more minutes
Add the boiled brown chana to the palak and mix well, cook for a while
Whisk the curds, blend it with the ground coconut- chili- jeera masala
Gently add the curd- coconut masala mixture to the cooked palak and chana, rinse the curd-masala bowl and add this water to the palak mixture
Cook on a very low flame for 4-5 minutes, stirring intermittently
Add some salt, taste and adjust seasonings
Make a vagar using oil, rai, urad dal, dry red chili, curry leaves and hing
Pour the vagar over the Dahi-Palak, mix well.
Serve with rice or appams or dosai

Notes

Highlights:

Dahi-Palak-Chanatari combines spinach, brown chana, and curds in a flavorful coconut-based sauce, seasoned with traditional spices and tempered with a fragrant vagar.
This dish pairs wonderfully with rice, appams, or dosai for a wholesome and satisfying meal.

NUTRIENT VALUES PER SERVING

Energy	241 kcal
Carbohydrate	37.2 g
Protein	8.1 g
Fat	6.52 g
Calcium	120.7 mg
Iron	0.8 mg
Total Fibre	2.14 g
Soluble Fibre	0.2 g

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Ms. Vibha Hasija

Contributor

MSc (Foods, Nutrition and Dietetics);
P.G. Diploma in Dietetics and Applied Nutrition;
Registered Dietitian

A strong believer in the power of preventive and therapeutic nutrition, the role of holistic healing and the integration of Body, Mind and the Soul, Ms. Vibha Hasija is an academician (Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan, University of Mumbai) since 23 years. An expert in Clinical Nutrition and Dietetics and Nutritional Meal Planning, she is known for her powerful and highly effective teaching techniques in the field of Nutrition and Dietetics. She believes firmly in that – All changes happen first in the mind and this has been the guiding principle in her life as well as in applications in the field of Nutrition. Vibha has worked with her mentees in researching and creating Nutrition Communication Solutions and Educational Aids in the field of Clinical Nutrition which has won multiple awards including a National Award for Excellence in Innovation in Clinical Nutrition. She is a resource person for academic nutritional events and for talks on Health and Well Being. Associated with the Registered Dietitian Board of the Indian Dietetic Association as well as part of the executive committee of the Indian Association of Parenteral and Enteral Nutrition (Mumbai Chapter), she drives various nutrition education initiatives. An ardent poet and a prolific writer, she works to create a Health Mindset and make good health, good nutrition and lifestyle a human value. Through her Blog – Nutrition with Vibha, she is involved in making a positive difference to the nutritional and lifestyle choices of the community. With her mind on the multifaceted and multidisciplinary aspects of health and life, she brings her unique ideas to create a wave of Holistic Dietetic Choices. Through her unmistakable communication style of words and verses blended with evidence-based research, practicality and spiritual wisdom she dedicates herself to bettering the health of our Nation

Dr. Anuradha Mitra

Associate

MSc (Foods, Nutrition and Dietetics);
Ph. D (Foods, Nutrition and Dietetics).

Dr. Anuradha Mitra (Head of the Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan) holds more than three decades of experience in the field of Foods, Nutrition and Dietetics both as an academician as well as in the field of Community Nutrition. She has been the Chairperson of the Adhoc Board of Studies of Home Science and the Research Recognition Committee of the University of Mumbai and is highly appreciated as a wonderful and wise teacher who opens up minds to the varied aspects of Nutrition and builds up a desire in her students to better the community with their contributions at the grassroot level especially to the vulnerable and marginalized. Her pioneering work in the field of Adolescent Nutrition as part of her Doctoral Thesis, wherein she has made a detailed study of over 2000 adolescent girls in Mumbai has won the Mumbai University Gold Medal for exemplary research in ‘Avishkar’, the Inter-university Research Fest.

Her special passion and forte lies in Product development; creative recipes that are a blend of the delicious, and the nourishing… Her unique recipe conceptions, adaptations and innovations have made her a sought-out expert by various top brands like Kelloggs, Tata’s Heinz and so on as well as by Government Organisations like Integrated Child Development Services (ICDS) for the underprivileged. Along with being a resource person for academic events she has presented papers both at national and international level, and judged a number of Recipe competitions.

Dr. Anuradha Mitra enriches this venture with her special magic of being able to formulate recipes for the varied needs of individuals, keeping in mind the nutritional requirements, albeit laced with her special practical approach and her own brand of life and nutrition wisdom. She dedicates her expertise to empower the world to revel in the joys of nourishing and love filled cooking. She envisions creating homes with a bustling kitchen where all members of the family fall in love with food that nourishes and rise into good health and nutrition; it is this aim that pushes her to create more treasures of recipes that will both satiate the palate as well as nourish the body.

DAHI-PALAK- CHANATARI (GRAVY)