Chana Saag
Chana Saag is a beloved North Indian curry that combines chickpeas (chana) with a spiced spinach (saag) gravy. It typically features chickpeas simmered with pureed or chopped spinach, tomatoes, onions, ginger, garlic, and a blend of aromatic spices like cumin, coriander, and turmeric. The dish is a staple in Punjabi cuisine and is enjoyed across the Indian subcontinent.
🍽️ Nutrition at a glance
This dish is a balanced, protein-rich meal, primarily providing plant-based protein and fiber from the chickpeas and spinach. A typical serving contains approximately 350-400 calories, with a good amount of iron, folate, and vitamins A and C.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 18 g |
| Carbs | 48 g |
| Fat | 14 g |
| Fiber | 12 g |
| Sugar | 6 g |
| Sodium | 650 mg |
| Iron | 6.5 mg |
| Folate | 210 mcg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 18 mg |
| Potassium | 680 mg |
| Magnesium | 95 mg |
| Phosphorus | 280 mg |
| Zinc | 3.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Chana Saag is a fantastic example of a nutritionally complete vegetarian dish, offering all essential amino acids when paired with rice or roti. Culturally, it's a hearty, everyday comfort food that showcases the Indian culinary principle of combining legumes and greens for both flavor and nourishment.
