Chana aur Methi Ki Sabzi (Fenugreek and Chickpeas Dry Curry) – High protein, Vegetarian, low oil and diabetic meal plan
Chana aur Methi Ki Sabzi (Fenugreek and Chickpeas Dry Curry) – A Vegetarian, Low Oil and Diabetic Meal Plan
Chana means chickpeas or Garbanzo beans that are combined with Methi or Fenugreek leaves with few basic spices making it a perfect dry curry or veg lunch recipe option for weekdays to pair with Indian flatbreads like Roti, Paratha or even Rice, Khichdi too.
With the last blog post – Moong Dal Cheela Pinwheels focusing on the first meal of the day, lets look at the next important meal i.e. Lunch that requires to be wholesome and healthy. I love planning lunch and my prep work is always done by the previous night, which includes chopping of vegetables excluding tomatoes and onions, sorting the greens, soaking and boiling pulses or beans for the protein element and adding culture to the milk for the Homemade Dahi which is either used to make raitas or spiced buttermilk. Be it a family of 2 like us or a large family, everyone expects lunch to be wholesome with a good variety.
This month, I plan to share 2 such meal ideas that are not only healthy but cover all aspects of everyday nutrition and can be easily consumed by people looking to lose weight and stay fit too. These meal plans are low in oil, high in protein, diabetic friendly, can be easily carried in a lunch box to work, senior citizen friendly and would be enjoyed by kids at home too.
The Chana aur Methi Ki Sabzi is a wholesome lunch option that keeps you full and maintains energy levels until the evening snack. Methi or fenugreek Greens are always advised to diabetics either in the seed form or the leafy greens.
While Methi Theplas are popular breakfast or lunch option, I like to combine Methi greens with Chickpeas to satisfy my daily dose of protein intake. One cannot consume dal every single day nor does one have time to cook 3-4 items early morning, so its ideal to mix 2 things that serve the purpose of health and nutrition, not to forget the taste is spectacular too.
Pair this delicious Chana aur methi ki Sabzi or dry curry with a Zucchini and Cucumber raita and some whole wheat rotis on the side, for the perfect lunch at home or work.
If you want to skip the chhole or chickpeas, you can opt for Samudri Methi Chi Bhaji or Gajar Matar aur Methi Ki Sabzi which is low in oil and diabetic friendly too and pair them with the raita and rotis.
Also Check out Beetroot and Methi Rice which is a gluten free rice variety that combines 2 power packed vegetables which is once again diabetic friendly. PS – Rice is good for diabetics but in moderation and is preferred during lunch.
Using Methi seeds, another favourite recipe on the blog is Kaddu aur Methi Dane ki sabzi which is pumpkin combined with the fenugreek seeds that can be consumed with rotis. It does have jaggery for taste so may not be recommended for diabetics but has huge health benefits, if you check out the post and find out. I often make this sabzi during monsoons as Methi dana or fenugreek seeds are great for arresting hairfall during the season.
Looking for some more wholesome and healthy meal ideas, check out –
- Aloo Corn Methi Sabzi with Whole Wheat Bajra Rotis and Radish Sticks
- Besan Bhindi Sabzi, Carrot and Cucumber Pachadi with Oats, Jowar and Wheat Flour Oil Free Bhakri
Do try this scrumptious meal plan and let me know how you liked it.
Recipe for Chana and Methi Ki Sabzi – A Vegetarian, Low Oil and Diabetic Meal Plan
Prep Time – 15 mins (if boiled chickpeas is readily available else add another 30 minutes)
Cook Time – 15 to 20 mins
Serves 2 persons
- 1 cup Cooked Chhole or Chickpeas
- 3 cups of roughly chopped methi or fenugreek leaves
- 1 medium sized onion finely chopped
- 1 tomato finely chopped or pureed
- 1 tsp finely chopped ginger
- ½ tsp cumin seeds or jeera
- ½ tsp red chilli powder
- ½ tsp haldi or turmeric powder
- ½ tsp Garam masala powder
- 2 tsps oil
- Salt to taste
- Heat a non-stick kadhai, add oil followed by cumin seeds.
- Once the cumin turns slightly brown, add the ginger and the onions.
- Saute the onions until they turn slightly pink in colour and then add the chopped or pureed tomatoes. I have added chopped tomatoes.
- Saute the mixture well over low heat. Since we are not using a lot of oil, try and splash a tsp of water to ensure the masala cooks well.
- Now add the spice powders namely – red chilli, haldi and garam masala powder. Add salt to taste at this point.
- Mix the masala well and allow it to cook it for few seconds before adding the finely chopped methi or fenugreek greens.
- The greens would wilt in a couple of minutes, mix well and add the boiled / cooked chickpeas.
- Mix everything well, check for salt and add if required. Cover and let the vegetable and the pulse marry the masalas for another 5 odd minutes over low heat.
- Switch off the flame and serve piping hot with a Raita and Whole Wheat Rotis.
Recipe Notes –
- While planning such meals, ensure you have done your prep work which makes it easy for you to finish cooking by 45 odd minutes in the morning even for a family of 4 people.
- Knead the dough previous night, chop the veggies and boil the pulses or dal.
- You can add brown chana too instead of chickpeas or safed vatana too for the protein element.