Indian Tomato Rice with Spinach
Indian Tomato Rice with Spinach, commonly known as Palak Chawal, is a vibrant and flavorful one-pot meal from the Indian subcontinent. It typically features fragrant basmati rice cooked with a spiced tomato and spinach puree, along with aromatic ingredients like cumin, mustard seeds, onions, and garlic.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal from the rice, but the spinach adds a significant boost of protein, fiber, iron, and vitamins A and C. A typical serving (about 1.5 cups) generally ranges from 350 to 450 calories, with the fat content depending on the amount of oil or ghee used.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 5 g |
| Carbs | 40 g |
| Fat | 8 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 400 mg |
| Iron | 3 mg |
| Vitamin A | 250 mcg RAE |
| Vitamin C | 15 mg |
| Folate | 60 mcg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Calcium | 50 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Palak Chawal is a classic example of how Indian home cooking efficiently combines greens and grains into a complete, nutritious meal. Nutritionally, the vitamin C from the tomatoes helps enhance the absorption of the plant-based iron from the spinach.
