Dinner

Chickpea Chana Saag with Rice

Name: Chickpea Chana Saag with Rice
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: Two tins, drained (400 g) Chickpeas, tinned and drained; 250 g Spinach; 150 g Onion; Half a tin (200 g) Chopped tomatoes, tinned; 10 g Rapeseed oil; 3 cloves, about 9 g Garlic; A thumb, grated Fresh ginger; 1, chopped Fresh red chilli; 2 tsp Curry powder; 1 tsp Garam masala; 200 g Cooked white rice; A squeeze Lemon juice

Chickpeas and a lot of spinach in a thick, gingery tomato sauce. 22 g of protein for 492 kcal with rice.

Calories: 492kcal
Protein: 22g
Fat: 12g
Carbs: 73g

Per serving, makes 2. 20 minutes of work. Published 8 September 2026.

Allergens

None of the fourteen declared allergens is in the ingredient list as written.

Some blends include mustard seed. Check the jar.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chickpeas, tinned and drainedTwo tins, drained (400 g)
Drained weight. A 400 g tin drains to about 240 g.
Spinach250 g
It looks like far too much. It is not.
Onion150 g
Chopped tomatoes, tinnedHalf a tin (200 g)
Rapeseed oil10 g
Garlic3 cloves, about 9 g
Fresh gingerA thumb, grated
Fresh red chilli1, chopped
Curry powder2 tsp
Garam masala1 tsp
Cooked white rice200 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Lemon juiceA squeeze

Method

Fry the chopped onion in the oil for ten minutes until it is soft and starting to brown, then add the garlic, ginger, chilli and curry powder and cook for a minute.
Add the tomatoes and simmer for five minutes until the sauce thickens and the oil starts to separate at the edges.
Wilt the spinach into the pan in batches, then blitz half the sauce with a stick blender if you want it smooth. Add the chickpeas and 100 ml of water and simmer for ten minutes.
Finish with the garam masala, salt and lemon. Serve with the rice.

Worth knowing

Frying the onion until it browns is the step people skip, and it is where the depth comes from. Ten minutes is a minimum.
Two tins of chickpeas between two people is the reason the protein reaches 22 g without any dairy.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.