Main Name: Chickpea
Biological Name: Cicer arietinum
Hindi Name: Chana, Kabuli Chana
Names in other Indian languages: Kothu kadalai (Tamil), Kadala (Malayalam), Sanagalu (Telugu), Chana (Gujarati), Chola (Bengali), Harbara (Marathi), Buta (Oriya), Chole (Punjabi), Chana sabut (Urdu)
A famous Punjabi / North Indian preparation of chick peas can be enjoyed with any Indian bread of your choice.
Preparation Time : Over night soaking
Cooking time : 20-25 minutes (after the full pressure, on low flame 20-25 minutes)
Servings : 4- 6
Cuisine: Indian / North Indian /Punjabi
Level Of Cooking: Medium
- 1 cup Chickpeas (kabuli chana)
- 2-3 tbsp Olive oil
- 2 big size onions (cut into quarter pieces)
- 1 tsp Carom seeds/ Ajwain
- 1 1/2 tbsp Coriander powder
- 1 tbsp Cumin powder (Cumin roasted and powdered)
- 1 tsp Red chilli powder
- 1 level tsp Salt or / to taste
- 1 tsp Garam masala powder
- 1 tbsp Tamarind pulp or/ Dry mango/ or amchur powder 1 tablespoon / or seeded tamarind small marble size soaked and pulp taken out
- 1 green chili ,slit 1 (optional)
- 2 inch Ginger piece,cut into thin strips or grated
Wash chanas well and Soak for at least seven-eight hours in 500 ml of water . Retaining the same water,add salt to the chana and cook in a pressure cooker till done ( 20-25 minutes after the pressure is formed in the pressure cooker).
Put the quartered onions in the pressure cooker add 1/4 cup of water. Pressure cook till the pressure is formed, switch off the heat. Cool and grind into a paste.
Heat the oil in a deep pan, put ajwain, when it splutters, add onion paste . Sauté for 3-4 minutes and add coriander powder, cumin powder and red chilli powder,tamarind paste (or dry mango powder) Sauté again. Add boiled chanas, cook on low flame for 10-15 minutes .
Add garam masala powder, mix well, cook for few minutes more.
Garnish with coriander leaves, green chillies, tomato slices , fried potato pieces and finely cut ginger strips and serve hot with puri, bhatures etc.
Note: Bundi raita compliments chole.
- Rich in both types of fiber, soluble and insoluble, chickpeas escort the trapped bile acids out of the body and lower cholesterol levels, thereby contributing to cardiovascular health.
- The insoluble fiber content in chickpeas helps in preventing digestive disorders, like irritable bowel syndrome and diverticulosis; hence, promoting positive digestive health.
- With folate and magnesium in high amounts, chickpeas protect the body from cardiovascular diseases. Folate reduces the levels of the amino acid, homocysteine which causes damage to the lining of arteries and increases the risk of blood vessel blockages.
- With a rich supply of soluble fiber, chickpeas help in balancing blood sugar levels; thus, providing support to diabetic patients suffering from highs and lows of blood sugar levels.
- The high fiber content in chickpeas induces feelings of satiety, thereby cutting down the intake of unwanted calories and keeping your appetite under control.
- An excellent source of the trace mineral manganese, chickpea boosts production of energy and defends against several diseases.
- Molybdenum is a mineral and an antioxidant important for stimulating the body’s mechanism for reducing symptoms of energy, helping with impotency in men, fighting against tooth decay and irritability, and preventing anemia. Molybdenum is found in chickpeas in abundance.
- Chickpeas contain phytochemicals called saponins which are highly beneficial for the health of women. They act as antioxidants, providing protection against osteoporosis, lowering the risk of breast cancer, and minimizing hot flushes in post menopausal women.
- Chickpeas help in meeting your daily iron requirements. The deficiency of which reduces the delivery of oxygen throughout the body, resulting in feelings of weakness and tiredness, difficulties in concentration, and increasing the risk of infections.
- A good source of iron, chickpeas also help with the proper functioning of the human system and preventing conditions, like anemia, weakness, hair loss, headaches, and other critical health concerns.
- Regular consumption of folate is important for the production and maintenance of new cells, particularly during periods of rapid growth, like during pregnancy and infancy. Women, who consume adequate amounts of folate during their childbearing years, can reduce their risk of delivering babies with a neutral tube defect.
- Enriched with the amino acid tryptophan, chickpeas are a good source of serotonin which regulates fluctuating moods and sleeping disorders. Eating chickpeas before bedtime leads to calmness and induces a good night’s sleep.
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.