Chana Palak with Cauliflower Rice and Cooling Yogurt

Why it works

Chickpeas deliver roughly 17 grams of fiber a serving, and most of it is the slow-fermenting resistant starch and soluble fiber that becomes short-chain fatty acids and triggers the satiety hormones GLP-1 and PYY. Their intact cell structure and low glycemic index blunt the glucose-and-insulin swing that would otherwise send you straight back to the fridge an hour later. Cauliflower rice swaps out starchy white rice for high-water, low-energy-density volume that fills your stomach for a fraction of the calories. And the yogurt adds casein protein, which slows gastric emptying and keeps you full even longer.

Ingredients

• 2 x 15 oz cans chickpeas, drained and rinsed
• 400 g fresh spinach (about 12 packed cups), roughly chopped
• 1 x 14 oz can crushed tomatoes
• 1 medium yellow onion, finely diced
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp neutral oil
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp garam masala
• 1/2 tsp turmeric
• 1/4 tsp cayenne (optional)
• 600 g fresh or frozen cauliflower rice
• 200 g plain 0% Greek yogurt, for serving
• Salt to taste and fresh cilantro to garnish

Method

1. Heat the oil in a large pan over medium heat and cook the onion until soft and golden, about 6 minutes, then add the garlic, ginger, and all the dry spices and stir for 60 seconds until fragrant.
2. Add the crushed tomatoes and a pinch of salt; simmer 5 minutes until the mixture darkens and thickens slightly.
3. Stir in the chickpeas and about 1/2 cup water, cover, and simmer 12 minutes so the chickpeas absorb the masala.
4. Add the spinach in handfuls, stirring until wilted, then simmer uncovered 3 to 4 minutes to reach a thick, spoonable consistency; taste and adjust salt.
5. Meanwhile, sauté or steam the cauliflower rice for 5 to 6 minutes until just tender but not mushy.
6. Divide the cauliflower rice among bowls, top with the chana palak, add a dollop of Greek yogurt, and finish with cilantro.