High Protein
Chickpea & Spinach Tawa Masala
By Nitin Jain • 11/13/2025
A quick high-protein tawa dish — spiced chickpeas with wilted spinach and tangy tomato masala. Great with rotis or as a protein-rich bowl.
This recipe uses canned or pre-cooked chickpeas pan-fried with aromatics and fresh spinach. Finish with lemon for brightness.
Chickpeas are an excellent plant-based protein source, and spinach adds iron and minerals. This one-pan dish is perfect for weeknight dinners.
Ingredients
- •2 cups cooked chickpeas (or 1 can, drained)
- •3 cups fresh spinach, chopped
- •1 medium onion, finely chopped
- •2 tomatoes, pureed
- •2 green chilies, slit
- •1 tsp cumin seeds
- •1 tsp coriander powder
- •1/2 tsp turmeric
- •1/2 tsp garam masala
- •1 tbsp oil
- •Salt to taste
- •Juice of 1/2 lemon
Instructions
- 1.Heat oil in a tawa or skillet. Add cumin seeds; when they splutter, add onions and green chilies. Sauté till golden.
- 2.Add turmeric and coriander powder. Pour in tomato puree and cook till oil separates.
- 3.Add chickpeas and a splash of water. Cook 5–7 minutes to let flavors meld.
- 4.Stir in chopped spinach and cook until wilted. Sprinkle garam masala and adjust salt.
- 5.Finish with lemon juice and serve hot with rotis or steamed rice.
FAQ
Can I use dry chickpeas?
Yes — soak and pressure-cook beforehand. Canned is faster.
How long does it keep?
Refrigerate up to 3 days; reheat on a pan for best texture.
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