If you’re looking for a nutritious and delicious twist on a traditional Indian dish, this White Bean Swiss Chard Saag is the perfect recipe for you.
Saag, typically made with mustard greens or spinach, can be adapted to include a variety of leafy greens, making it a versatile and accessible dish for anyone, anywhere. In this version, we use Swiss chard and white beans to create a hearty, protein-packed meal that’s both satisfying and easy to prepare.
Why White Bean Swiss Chard Saag?
In many parts of the world, greens like Swiss chard and kale are more commonly available than traditional Indian greens. This recipe embraces the versatility of saag, showing that it can be deliciously made with any type of greens. Swiss chard is not only rich in vitamins and minerals but also brings a unique flavor to the dish. Paired with cannellini beans, a pantry staple known for their affordability and high plant-protein content, this saag variation becomes a wholesome, budget-friendly meal.
Health Benefits
Swiss chard is packed with essential nutrients such as vitamins K, A, and C, as well as magnesium, potassium, and iron. These nutrients are crucial for maintaining good health and can help in boosting immunity, supporting bone health, and reducing inflammation. Cannellini beans add a significant amount of plant-based protein and fiber, making this dish not only delicious but also beneficial for digestive health and muscle repair.
Ingredients and Substitutes for White Bean Swiss Chard Saag
Main Ingredients
- White Beans Substitute: Cannellini beans can be substituted with Great Northern beans, navy beans, or even chickpeas if you prefer a slightly different texture and flavor.
- Swiss Chard Substitute: If Swiss chard is unavailable, you can use other leafy greens such as kale, spinach, collard greens, or beet greens. Each will bring a unique flavor and texture to the dish.
- Whole Cumin Seeds Substitute: Ground cumin can be used if whole seeds are not available, but start with half the amount as ground cumin is more potent.
- Green Chili Peppers Substitute: Jalapeños or serrano peppers can be used as substitutes. For a milder option, use bell peppers or omit the chilies entirely if you prefer less heat.
- Fresh Ginger Substitute: Ground ginger can be used in place of fresh ginger, but use 1/4 teaspoon of ground ginger for every 1 inch of fresh ginger.
- Garlic Substitute: Garlic powder can be used if fresh garlic is not available. Use 1/8 teaspoon of garlic powder for each clove of garlic.
- Tomato Substitute: Canned tomatoes (diced or crushed) can be used as a substitute for fresh tomatoes. Use about 1/2 cup of canned tomatoes for one medium fresh tomato.
- Garam Masala Substitute: A mix of ground spices such as cumin, coriander, cardamom, black pepper, cinnamon, cloves, and nutmeg can be used to approximate garam masala if it’s not available.
How to make a White Bean Swiss Chard Saag?
- Preparation of White Beans: Dry Beans: Soak overnight or for at least 6 hours. Cook in fresh water until tender, about 40 minutes. Canned Beans: Simply drain and rinse.
- Prepare Swiss Chard: Blanch the Swiss chard leaves for about 2 minutes in boiling water, then drain and set aside.
- Make the Masala: Sauté cumin seeds, onions, garlic, ginger, and green chili peppers in olive oil. Add spices and tomatoes, cook until tomatoes soften. Blend the mixture with blanched Swiss chard.
- Combine and Simmer: Add the blended mixture back to the pan with white beans. Simmer for 5-10 minutes.
- Tempering: Sauté cumin seeds, julienned ginger, and dried red chili peppers in olive oil. Pour over the saag and let sit for 5-10 minutes.
- Serve: Serve hot with naan or steamed rice.
How to store White Bean Swiss Chard Saag?
Refrigeration
Allow the saag to cool to room temperature before transferring it into airtight containers. Store these containers in the refrigerator where they will keep fresh for up to 3-4 days.
Freezing
Divide the cooled saag into individual portions and place them in freezer-safe containers or heavy-duty freezer bags. Label each with the date of preparation and store in the freezer for up to 2-3 months.
Reheating
Thaw frozen saag overnight in the refrigerator. To reheat, use a stovetop on medium heat, stirring occasionally, or a microwave. If using a microwave, place the saag in a microwave-safe dish, cover loosely, and heat on high for 2-3 minutes, stirring halfway through.
Following these instructions ensures your Swiss Chard and White Bean Saag remains flavorful and ready to enjoy.
Other bean curries from the blog:
- Swiss Chard Chana Saag
- Best Chana Masala – Chickpea Curry
- Kerala Kadala Curry (Brown Chickpea coconut curry)
- Easy Chana Masala (an easier version)
- Vegan Chickpea Curry
- Creamy Lentil Tofu Masala
White Bean Swiss Chard Saag
Ingredients1x2x3x
- 1 cup dry white beans 240 g or 2 cans (about 15 oz each) white beans, drained and rinsed
- 1 lb Swiss chard about 500 g
Masala Base:
- 1 tbsp olive oil 15 ml
- 1 tsp whole cumin seeds
- 1 medium onion finely diced
- 3 cloves garlic finely chopped
- 1½ inch piece of fresh ginger finely chopped (4 cm)
- 2-3 green chili peppers finely chopped (adjust to taste)
- ½ tsp ground turmeric
- ½ tsp red chili powder
- ½ tsp ground cumin
- 1 tsp ground coriander
- 1 medium tomato chopped
- 1 tsp garam masala
- 1½ tsp salt divided (¾ tsp each)
Tempering:
- 1 tsp cumin seeds
- 3-4 dried red chili peppers sliced
- 1 inch piece of ginger julienned
- A pinch of asafoetida hing
Instructions
Prepare the White Beans:
- For Dry Beans: Soak the white beans in water overnight or for at least 6 hours. Drain and cook in fresh water until tender, approximately 40 minutes. Drain and set aside.
- For Canned Beans: Drain and rinse the canned white beans thoroughly. Set aside.
Prepare the Swiss Chard:
- Wash the Swiss chard thoroughly. If preferred, separate the white stems from the green leaves.
- Blanch the leaves in boiling water for about 2 minutes, then drain and set aside.
Create the Masala:
- Heat 1 tbsp olive oil in a large pan over medium heat. Add the cumin seeds and allow them to sizzle until fragrant.
- Add the onions and cook until they become translucent. Mix in the chopped garlic, ginger, and green chili peppers. Sauté for about 20 seconds or until the raw smell disappears.
- Sprinkle in the turmeric, red chili powder, ground cumin, and ground coriander. Cook for another 30 seconds before adding the chopped tomatoes. Continue cooking until the tomatoes are fully softened.
- Allow the mixture to cool slightly, then blend it until smooth along with the blanched Swiss chard and a bit of water to achieve the desired consistency.
Combine and Simmer:
- Pour the blended mixture back into the pan. Stir in the cooked or canned white beans. Add water as needed to adjust the consistency.
- Bring the mixture to a boil, then reduce the heat. Cover and let it simmer for 5-10 minutes.
Prepare the Tempering:
- In a small skillet, heat 1 tbsp olive oil. Add the cumin seeds and let them sizzle.
- Add the julienned ginger and dried red chili peppers. Fry until the ginger turns golden brown.
- Sprinkle in a pinch of asafoetida and immediately pour the tempering over the simmering saag. Cover the pan and let it sit for another 5-10 minutes to infuse the flavors.
Serve:
- Serve the Swiss Chard and White Beans Masala hot, paired with naan or steamed rice for a delicious and wholesome meal.
Nutrition
This Roasted Chickpea Salad with Green Chutney Dressing is a healthy, fun, and satisfying meal in a bowl. It’s packed with plant-based protein, super easy to make, and flavorful! That green chutney dressing let me tell you, is going to change your salad game once and for all! 😉
Why this salad?
The combination of roasted chickpeas, fresh vegetables, and the flavorful green chutney dressing creates a delightful balance of textures and flavors in this salad. The roasted chickpeas add a satisfying crunch, while the vegetables provide a refreshing and colorful base. The green chutney dressing, made with a blend of fresh herbs, avocado, lime juice, and spices, brings a tangy and zesty kick that ties all the components together.
Not only is this salad delicious, but it’s also packed with plant-based protein and nutrients. Chickpeas are a great source of protein, fiber, and essential minerals like iron and magnesium. The fresh vegetables provide a variety of vitamins and antioxidants, making this salad a nutritious and wholesome meal option.
Ingredients you need for this Roasted Chickpea Salad recipe
Salad Base:
Lettuce
Other greens
Cherry tomatoes
Cucumber
Pumpkin seeds
Roasted Chickpeas
Cooked quinoa
For the Green Dressing:
1 bunch of cilantro leaves (coriander)
1-inch fresh ginger
2 green chili peppers (optional)
Juice from 1/2 lemon
1 tbsp ground cumin (or roasted cumin seeds)
1 avocado de-skinned and pitted
1 tbsp Olive oil
1 tbsp maple syrup
Salt and pepper to taste
A bit of water to get everything blending
You can watch me make the green chutney here!
How to Roast Chickpeas in the Oven
I believe a salad just isn’t complete without some crunch. While croutons are always a good choice, why not try roasting chickpeas for a delicious twist?
Not only do they add fiber and protein, but they’re also super easy to make in the oven. It only takes about 25 to 30 minutes, giving you enough time to whip up the homemade dressing and the rest of the salad ingredients. It all comes together in no time!
To start, grab a can of chickpeas and give them a good rinse. Oh, and don’t forget to save that liquid – it’s called aquafaba and can be used as a fantastic vegan egg-white substitute! Once they’re rinsed, pat them dry between a couple of tea towels or paper towels. Give them a roll until they’re mostly dry. Some of the skins might come off, but that’s totally okay! You can roast them up for some extra crispy goodness.
Next, toss the dried chickpeas with a drizzle of olive oil, along with some herbs and spices. I like to use oregano, cumin, garlic powder, paprika, salt, and pepper. Spread them out on a baking sheet with edges – and pop them in the oven to roast!
I like to give the pan a little shake halfway through to ensure even browning. Once they’ve reached a brownish and crisp perfection, remove them from the oven, let them cool down, and toss them into your salad.
Voila! Crunchy roasted chickpeas are ready to take your salad to the next level! And hey, if you’d rather not turn on the oven, no worries at all! You can also air fry roasted them. Same deliciousness, just a different method. Enjoy!
Do I have to soak canned chickpeas before roasting?
No, you do not need to soak canned chickpeas before roasting them. Canned chickpeas are already cooked and ready to use straight from the can. To ensure they become crispy when roasted, simply drain and rinse them thoroughly, then pat them dry with a clean towel to remove as much moisture as possible. This step is crucial for achieving the desired crispy texture.
Why aren’t my roasted chickpeas crispy?
If your roasted chickpeas aren’t turning out crispy, there could be a few reasons:
- Moisture : Ensure the chickpeas are completely dry before roasting. Moisture is the enemy of crispiness.
- Oven Temperature : Roast at a high temperature, around 400°F (200°C), to ensure they cook quickly and become crispy.
- Spacing : Spread the chickpeas out in a single layer on the baking sheet. Overcrowding the pan can cause them to steam instead of roast.
- Time : Roast the chickpeas for at least 25-30 minutes, shaking the pan halfway through to ensure even cooking. Keep an eye on them to prevent burning.
Following these tips should help you achieve perfectly crispy roasted chickpeas every time.
Is this salad dish gluten-free and nut-free?
Yes, this roasted chickpea salad with green chutney dressing is both gluten-free and nut-free. Chickpeas and the green chutney dressing ingredients are naturally gluten-free and nut-free, making this salad a safe and delicious option for those with gluten or nut allergies. I also add pumpkin seeds instead of nuts here so it’s allergen free!
Always check labels on packaged ingredients to ensure they are free from cross-contamination.
How can I make this salad more nutritious?
To make your roasted chickpea salad with green chutney dressing even more nutritious, I like adding a variety of colorful vegetables and superfoods. Here are some suggestions:
- Leafy Greens : Add a mix of spinach, kale, or arugula for extra vitamins and minerals.
- Colorful Veggies : Incorporate bell peppers, carrots and other crunchy veggies for added fiber and antioxidants.
- Healthy Fats : Include avocado slices, a sprinkle of seeds (like sunflower or pumpkin seeds) or nuts (if you aren’t allergic) for healthy fats.
- Protein Boost : Add grilled tempeh, tofu, hemp seeds or lentils to increase the protein content.
- Fermented Foods : Toss in some sauerkraut or kimchi for probiotics that support gut health.
These additions will not only enhance the nutritional profile of your salad but also add different textures and flavors, making it even more enjoyable.
Other Salad recipes from the blog:
- Deconstructed samosa salad
- Sprouted Mung Bean Salad
- Boiled Peanut Salad
- Vietnamese Inspired Noodle Salad
- Vegan Egg Salad
- Vegan Taco Samosa Chaat – A Mexican Indian Fusion
Roasted Chickpea salad with Green Chutney Dressing
Ingredients1x2x3x
Salad Base:
- 1 head Romaine Lettuce and other greens
- 1 cup Cherry tomatoes
- ½ Cucumber
- ¼ cup Pumpkin seeds
- 1 cup Roasted Chickpeas
- 2 cups cooked quinoa
For the Green Dressing:
- 1 bunch of cilantro leaves coriander
- 1- inch fresh ginger
- 2 green chili peppers optional
- Juice from ½ lemon
- 1 tbsp ground cumin or roasted cumin seeds
- 1 avocado de-skinned and pitted
- 1 tbsp Olive oil
- 1 tbsp maple syrup
- Salt and pepper to taste
- A bit of water to get everything blending
Instructions
- To make this bombass salad, start by preheating your oven to 400°F (200°C).
- Begin with the star ingredient – the roasted chickpeas. Drain and rinse a can of chickpeas, then pat them dry with a paper towel. Place the chickpeas on a baking sheet and toss with your favorite seasonings, salt and pepper, and any additional spices you desire, such as cumin or paprika. Spread them out evenly on the baking sheet and roast them in the preheated oven for about 20-25 minutes, or until golden brown and crispy.
- While the chickpeas are roasting, you can prepare the rest of the salad ingredients. Chop up a mix of your favorite fresh vegetables – lettuce, cucumbers, cherry tomatoes. Feel free to get creative and add in any other veggies you love.
- In a blender add all the ingredients required for the green chutney dressing. Blend until smooth and check the taste and consistency. Add salt or water according to your taste and set aside.
- To add an extra crunch to your salad, throw in some toasted nuts or seeds. You can use almonds, pumpkin seeds, sunflower seeds, or any combination you prefer. Simply heat a dry skillet over medium heat, add the nuts or seeds, and toast them for a few minutes until they become fragrant.
- Remove and add them to the bowl with the rest of the chopped veggies.
- Pour the dressing on top and toss until the salad components are well coated with the dressing.
- Serve immediately or transfer to an airtight jar and store in the fridge.
Notes
Nutrition
If you’re searching for a delicious, healthy snack, this is the place to be! These easy baked cauliflower wings are crispy, flavorful, and incredibly simple to make, making them an ideal snack or appetizer for any occasion.
Whether you’re hosting a game day party, a family gathering, or just want a tasty treat to enjoy on a rainy day, these cauliflower wings are sure to impress. If you are gluten-free, don’t worry, I got you, read on for alternatives! 😉
Ingredients and Substitutes
Creating the perfect batch of easy baked cauliflower wings starts with the right ingredients. Here’s what you’ll need:
- Cauliflower: One large head, cut into bite-sized florets. Cauliflower is a versatile vegetable that absorbs flavors well and has a satisfying texture when baked.
- All-Purpose Flour: This helps create a crispy coating. For a gluten-free version, substitute with a gluten-free flour blend OR you can use chickpea flour. Check out my gobhi pakoda recipe (cauliflower fritters ) (PS- please ignore my cheesy old video. This was about 3 years ago).
- Water: Combines with flour to form the batter. You can also use almond milk or any plant-based milk for added flavor.
- Paprika: Adds a smoky flavor and vibrant color. Smoked paprika can be used for an even deeper flavor profile.
- Dried Oregano: Brings an earthy, aromatic element to the seasoning. You also can use Herbs de Provence (if you live in France).
- Garlic Powder: Adds a rich, savory taste. You instead can use onion powder!
- Black Pepper and Salt: Essential for seasoning. Adjust to taste.
- Olive Oil: Helps achieve a crispy texture. Avocado oil is a great alternative if you prefer.
These ingredients combine to create a flavorful, crispy coating that enhances the natural taste of the cauliflower. Don’t hesitate to experiment with your favorite spices or add a bit of heat with some cayenne pepper.
Tips and Tricks for Perfect Cauliflower Wings
Making the perfect easy baked cauliflower wings is all about technique. Here are some tips and tricks to ensure your wings turn out perfectly every time:
- Blanching the Cauliflower: Blanching the cauliflower before coating it in batter helps to soften the florets slightly, ensuring they bake evenly. This step is crucial for achieving a tender interior while maintaining a crispy exterior.
- Drying the Florets: After blanching, make sure to thoroughly dry the cauliflower florets. Excess moisture can prevent the batter from sticking properly and can result in soggy wings.
- Consistent Coating: Dip each floret into the batter and let the excess drip off. This ensures an even, thin coating that will crisp up nicely in the oven.
- Baking Temperature: Preheat your oven to 425°F (220°C) and ensure it’s fully heated before baking. This high temperature is key to achieving that desirable crispy texture.
- Turning the Florets: Halfway through baking, turn the florets to ensure they crisp up on all sides. This helps to avoid any soggy spots and promotes even cooking.
- Customizing Flavors: Feel free to toss the baked cauliflower wings in your favorite sauce after they come out of the oven. Whether it’s a spicy buffalo sauce, tangy barbecue, or a creamy garlic aioli, the possibilities are endless.
Pro tip: Make sure to make the batter thick enough and not too runny. In this picture, you’ll see what happens when the batter is too runny and then you have more batter around the floret than on it!
By following these tips, you’ll be able to create easy baked cauliflower wings that are crispy, flavorful, and sure to be a hit with everyone. Enjoy experimenting with different spices and sauces to make this recipe your own!
Storage Instructions for Easy Baked Cauliflower Wings
Refrigerating:
To refrigerate your easy-baked cauliflower wings, first allow them to cool completely at room temperature after baking. This step is crucial to prevent condensation and sogginess during storage. Once cooled, transfer the cauliflower wings to an airtight container, lining the bottom with a paper towel to absorb any excess moisture. Store the container in the refrigerator, where the cauliflower wings will remain fresh for up to 3-4 days.
Freezing:
If you plan to freeze the cauliflower wings, start by placing the cooled wings on a baking sheet lined with parchment paper, ensuring they do not touch each other. Freeze them for 1-2 hours or until solid. This initial freeze prevents the wings from sticking together. After they are frozen, transfer the wings to a freezer-safe zip-top bag or an airtight container, and label the bag with the date for reference. These wings can be stored in the freezer for up to 2 months.
Reheating:
When you’re ready to enjoy your refrigerated cauliflower wings, preheat your oven to 375°F (190°C). Place the wings on a baking sheet and bake for 10-15 minutes or until they are heated through and crispy. Alternatively, you can use an air fryer by preheating it to 375°F (190°C) and air frying the wings for 5-7 minutes until they regain their crispiness. Although not recommended for optimal texture, you can microwave the wings on a microwave-safe plate for 1-2 minutes until heated through.
For frozen cauliflower wings, preheat your oven to 375°F (190°C). Place the frozen wings on a baking sheet and bake for 20-25 minutes until they are thoroughly heated and crispy. In an air fryer, preheat to 375°F (190°C) and air fry the frozen wings for 10-12 minutes until crispy. To maintain the best texture, it is advised to reheat in the oven or air fryer rather than the microwave, which can result in a soggy texture.
Other party snacks from the blog:
- Healthy Beetroot Fritters
- Best Vegan Korean Corn Dogs
- Tandoori soya chaap skewers
- Spicy Kohlrabi fritters
- Samosa Recipe
- Roasted Purple Sweet Potato
- Vegan Fried Meatball
Easy Baked Cauliflower Wings Recipe
Ingredients1x2x3x
- 1 large head of cauliflower cut into bite-sized florets
- 1 cup all-purpose flour or a gluten-free alternative
- 1 cup water
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- ½ teaspoon black pepper
- ½ teaspoon salt
- 2 tablespoons olive oil
Instructions
Blanch the Cauliflower:
- Bring a large pot of water to a boil.
- Add the cauliflower florets to the boiling water and blanch for 2-3 minutes until they are just tender but still firm.
- Drain the cauliflower and immediately transfer to a bowl of ice water to stop the cooking process. Drain and pat dry.
Prepare the Batter:
- In a large mixing bowl, combine the flour, water, paprika, oregano, garlic powder, black pepper, and salt. Whisk until you have a smooth batter.
Coat the Cauliflower:
- Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Dip each cauliflower floret into the batter, making sure it is fully coated. Shake off any excess batter and place the florets on the prepared baking sheet.
Bake the Cauliflower Wings:
- Drizzle the olive oil over the coated cauliflower florets to help them crisp up while baking.
- Bake in the preheated oven for 25-30 minutes, or until the cauliflower wings are golden brown and crispy. Turn the florets halfway through the baking time to ensure even cooking.
Serve:
- Remove from the oven and let cool slightly before serving.
- Enjoy your easy-baked cauliflower wings with your favorite dipping sauce!
Notes
Nutrition
White Bean Swiss Chard Saag
Ingredients1x2x3x
- 1 cup dry white beans 240 g or 2 cans (about 15 oz each) white beans, drained and rinsed
- 1 lb Swiss chard about 500 g
Masala Base:
- 1 tbsp olive oil 15 ml
- 1 tsp whole cumin seeds
- 1 medium onion finely diced
- 3 cloves garlic finely chopped
- 1½ inch piece of fresh ginger finely chopped (4 cm)
- 2-3 green chili peppers finely chopped (adjust to taste)
- ½ tsp ground turmeric
- ½ tsp red chili powder
- ½ tsp ground cumin
- 1 tsp ground coriander
- 1 medium tomato chopped
- 1 tsp garam masala
- 1½ tsp salt divided (¾ tsp each)
Tempering:
- 1 tsp cumin seeds
- 3-4 dried red chili peppers sliced
- 1 inch piece of ginger julienned
- A pinch of asafoetida hing
Instructions
Prepare the White Beans:
- For Dry Beans: Soak the white beans in water overnight or for at least 6 hours. Drain and cook in fresh water until tender, approximately 40 minutes. Drain and set aside.
- For Canned Beans: Drain and rinse the canned white beans thoroughly. Set aside.
Prepare the Swiss Chard:
- Wash the Swiss chard thoroughly. If preferred, separate the white stems from the green leaves.
- Blanch the leaves in boiling water for about 2 minutes, then drain and set aside.
Create the Masala:
- Heat 1 tbsp olive oil in a large pan over medium heat. Add the cumin seeds and allow them to sizzle until fragrant.
- Add the onions and cook until they become translucent. Mix in the chopped garlic, ginger, and green chili peppers. Sauté for about 20 seconds or until the raw smell disappears.
- Sprinkle in the turmeric, red chili powder, ground cumin, and ground coriander. Cook for another 30 seconds before adding the chopped tomatoes. Continue cooking until the tomatoes are fully softened.
- Allow the mixture to cool slightly, then blend it until smooth along with the blanched Swiss chard and a bit of water to achieve the desired consistency.
Combine and Simmer:
- Pour the blended mixture back into the pan. Stir in the cooked or canned white beans. Add water as needed to adjust the consistency.
- Bring the mixture to a boil, then reduce the heat. Cover and let it simmer for 5-10 minutes.
Prepare the Tempering:
- In a small skillet, heat 1 tbsp olive oil. Add the cumin seeds and let them sizzle.
- Add the julienned ginger and dried red chili peppers. Fry until the ginger turns golden brown.
- Sprinkle in a pinch of asafoetida and immediately pour the tempering over the simmering saag. Cover the pan and let it sit for another 5-10 minutes to infuse the flavors.
Serve:
- Serve the Swiss Chard and White Beans Masala hot, paired with naan or steamed rice for a delicious and wholesome meal.
