Spinach Puda is a savory Indian pancake made with chickpea flour, fresh spinach, and a variety of spices. It is easy to make, nutritious, and perfect for breakfast or a light lunch.

FULL RECIPE

Ingredients

• 2 cups chickpea flour (besan)
• 4 cups fresh spinach, finely chopped
• 1-inch piece ginger, minced
• 1-2 green chilies, finely chopped
• 1 tsp coriander powder
• 1 tsp cumin powder
• 1/2 tsp turmeric
• 1/2 tsp red chili powder
• 1/2 tsp carom seeds (ajwain)
• Salt, to taste
• 1¾ cups water (adjust as needed)
• Avocado oil for cooking

Directions

1. Finely chop spinach and mince ginger. Dice green chilies.
2. In a large bowl, add chickpea flour. Mix in the chopped spinach, ginger, chilies, and spices.
3. Gradually add water to the mixture and stir until the batter reaches a pourable consistency.
4. Preheat a skillet over low-medium heat and spray with avocado oil.
5. Pour ⅓ cup of batter onto the skillet and spread into a 6-inch circle.
6. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
7. Repeat for remaining batter, adjusting heat as needed.

Nutritional Information

• Calories: 150-200 kcal
• Protein: 6-8g
• Fat: 6-8g (mainly healthy fats)
• Carbohydrates: 20-25g
• Fiber: 3-5g
• Iron: 2-4mg
• Calcium: 30-50mg

Health Benefits of Spinach Puda

Spinach is a superfood rich in vitamins A, C, K, and folate. It provides a great source of iron, calcium, and magnesium, which support overall health, particularly for bone and immune function. When combined with chickpea flour, which is high in protein, fiber, and essential minerals, spinach puda becomes an excellent choice for maintaining energy levels and promoting digestive health.

Role of Chickpea Flour in the Recipe

Chickpea flour, also known as besan, is a key ingredient in many Indian dishes due to its high protein content and versatility. It is gluten-free, making it an ideal substitute for people with gluten sensitivity. Chickpea flour is packed with fiber, which aids in digestion, and it helps to stabilize blood sugar levels, making it a good choice for those with diabetes.

Why Spinach Puda Makes for a Healthy Breakfast

Starting the day with a nutritious breakfast like spinach puda sets a positive tone for the rest of the day. It provides a balanced mix of complex carbohydrates, proteins, and fats, which helps to keep you feeling full and energized until lunchtime. The high fiber content also promotes healthy digestion and supports a strong immune system.

The Role of Spices in Spinach Puda

The spices used in spinach puda not only enhance its flavor but also contribute to various health benefits. Cumin, coriander, and turmeric are known for their anti-inflammatory properties. These spices help to boost metabolism, improve digestion, and promote detoxification. The addition of carom seeds (ajwain) also aids in relieving bloating and indigestion.

Customizing the Recipe to Your Taste

One of the great things about spinach puda is its versatility. You can easily adjust the spice levels to suit your personal preference. For example, if you like it spicy, you can add more green chilies or red chili powder. On the other hand, if you prefer a milder taste, you can reduce the amount of spices used.

Vegetarian and Vegan-Friendly

Spinach puda is a vegetarian and vegan-friendly dish, making it an excellent choice for those following plant-based diets. Since it contains no dairy or animal products, it is suitable for people with lactose intolerance or anyone looking to reduce their intake of animal-based foods. This makes it a fantastic option for brunch or a light dinner.

Perfect for Meal Prep

Spinach puda is not only a healthy option but also a convenient one. It can be made in advance and stored in the refrigerator for up to three days. This makes it a perfect dish for meal prepping. You can quickly heat up individual servings for a healthy breakfast or snack during busy weekdays.

The Nutritional Value of Spinach Puda

A single serving of spinach puda provides a substantial amount of protein, fiber, and healthy fats. It is also low in calories, making it suitable for weight management. The presence of essential vitamins and minerals, particularly from the spinach, ensures that this dish contributes to overall well-being. The high fiber content helps to regulate blood sugar levels and keep hunger at bay.

Importance of Proper Cooking Techniques

To get the best results from your spinach puda, it’s important to cook it on a low-medium heat. This allows the puda to cook evenly without burning. A non-stick skillet works best for this recipe as it ensures the puda doesn’t stick and allows it to crisp up beautifully on both sides.

How Spinach Puda Supports Weight Loss

Thanks to its high fiber content, spinach puda can help in weight management by promoting a feeling of fullness and reducing overall calorie intake. The protein content from the chickpea flour also plays a crucial role in maintaining muscle mass while burning fat, which makes it a great option for those trying to lose weight.

Cultural Significance of Spinach Puda

Spinach puda is part of the rich culinary tradition of India, where it is commonly enjoyed for breakfast or as a snack. The use of chickpea flour in Indian cuisine dates back centuries, and dishes like spinach puda represent a fusion of health and taste. This recipe highlights the importance of incorporating vegetables and legumes into daily meals, a practice that has been passed down through generations.

Making Spinach Puda Gluten-Free

Since chickpea flour is naturally gluten-free, spinach puda is an excellent dish for those who follow a gluten-free diet. You can also experiment by replacing the chickpea flour with other gluten-free flours like rice flour or quinoa flour. These variations can give you different textures while keeping the dish gluten-free.

The Role of Spinach in Detoxification

Spinach is a potent detoxifying food due to its high antioxidant content. Regular consumption of spinach helps the body eliminate toxins, supports liver function, and reduces inflammation. By adding spinach to your diet in the form of puda, you can enjoy these benefits while savoring a tasty and nutritious dish.

Spinach Puda for Vegetarians and Vegans

For those following vegetarian or vegan diets, spinach puda provides a complete meal. It is rich in plant-based protein and contains no animal products. You can also modify the recipe by adding more vegetables or herbs to suit different tastes, making it a flexible and adaptable dish for all diets.

How to Store Leftover Spinach Puda

If you have any leftovers, spinach puda can be stored in an airtight container in the refrigerator for up to three days. It can also be frozen for longer storage. To reheat, simply warm it in a skillet for a few minutes, and it will retain its crispy texture and delicious flavor.

Spinach Puda as Part of a Balanced Diet

Incorporating spinach puda into your diet is an excellent way to maintain a balanced meal plan. The dish is high in plant-based protein, low in unhealthy fats, and full of vitamins and minerals. Eating it regularly, along with a variety of other healthy foods, ensures that you are meeting your nutritional needs while enjoying delicious food.

Conclusion

Spinach puda is a wholesome, nutritious, and versatile dish that can be enjoyed by people of all ages. Whether you’re looking for a healthy breakfast, a light lunch, or a tasty snack, this dish fits the bill. With its rich nutrient profile, it supports various health benefits, including digestion, weight management, and detoxification. Its ease of preparation and customizable nature make it a must-try for anyone interested in healthy, flavorful meals.