Since the time the doctor suggested Aditi needs more iron, I spent two days on the net reading up all I could about sources of iron. Though it was convincing to know that most of the plant sources do contain iron – the sad part is that it is all ‘non heme’ iron, which means that the body does not absorb it easily. One good way of having iron absorbed better is to combine your food with vitamin C sources like lemon, orange juice.
Now, we have always been green lovers, but this call for iron brought into my fridge bags of spinach, methi, mint, kale and collard. The leaves have started to appear in everywhere – daal, paratha, sabji, cheela and most recently – the humble chole. I had been making palak chole often, but addition of kale was Nilesh’s idea and the result was different and interesting. While pakal loses all its form (and water) when cooked, kale gave body and bite to the dish. I wish kale was available in India too – till that time, try adding any greens you can find to chole and you will be delighted with the result.
Chole/ chickpeas/ chane – 1.5 cups (source of iron)
Spinach and/or Kale leaves – 2 to 3 cups, cleaned chopped roughly (source of iron)
Tomatoes – 2, chopped small or pureed (source of iron)
Onions – 2 small or 1 large – chopped small
Ginger – half inch piece, grated
Garlic – 2 cloves (optional), grated
Kasoori methi – 1.5 tsp
Salt – as per taste
Turmeric- 1 tsp
Red chili powder – 1 tsp
Chana masala/ garam masala – 2 tsp
Jeera – half tsp, Rai – half tsp
Oil – 3 tsp
1. Soak the chole overnight or 6 to 8 hours with lots of water. Wash them and boil in a cooker with a pinch of salt. I dont like them too mushy, so 3 to 4 whistles on a medium flame are good.
2. Heat oil in a non stick kadhai.
3. When oil is hot, add jeera and rai. When they pop and sizzle, add ginger and garlic and let them leave their raw small.
4. Add the onion pieces and keep stirring. The onions should get pale and soft and start browning.
5. Add the tomatoes, chana masala, turmeric, red chili powder, salt and let the tomatoes cook till they get all mushed up and the masala starts to give a good aroma.
4. Now add the kasoori methi, and chopped greens. Cook them for just a minute and add the boiled chole. We want the chole to cook in the juices of kale and spinach – this brings out the flavor and blends everything well.
5. Cook covered for 5 minutes. No need to add water as greens release lots.Taste and adjust the salt etc.
6. Eat with roti/ paratha.