Chickpea Sundal

Sundal-Recipe

Chickpea / Kabuli Chana Sundal

Chickpea/ Kabuli chana/ Garbanzo Beans Sundal-It is known as ‘sundal’ in Tamil and ‘gugari / ghugari’ in Kannada.

Hi friends! Here is one easiest recipes to put together. Channa/Chickpea sundal are made during Navaratri or Ganesha chturthi in South India. It is great as a snack at any other time too.We can always make a variety of sundal for any festival as it is very easy to prepare and an absolutely guilt free snack or breakfast to compensate the extra calories from the fried stuff and sweets made on festivals.

Ingredients:

  • 1 cup Kabuli Channa/ Chickpeas(white chole)
  • 2-3 tbsp grated fresh Coconut
  • 1 tsp chopped Coriander,to garnish
  • juice of 1/2 lemon
  • 1 level teasp /Salt to taste

For seasoning:

  • 1/2 tsp Mustard seeds
  • a sprig of Curry leaves
  • 1 tbsp Oil

Method:

Step 1.

Soak Chana overnight or at least for 8-9 hrs, Add salt and pressure cook ,after the first whistle, reduce the heat and after 20 minutes remove from the stove.

Step 2.

Let the pressure cooker cool, open the Chana should be soft and firm to touch and should not be either hard or mushy.

Step 3.

Drain the chana and keep it aside, you can use this drained water to make healthy soups.

Step 4.

Heat oil in a kadai and crackle mustard seeds , add curry leaves fry for few seconds ,add grated coconut and fry it for a minute.

Step 5.

Add cooked and drained chana and mix well and blend it with seasoning on low flame for two minutes.

Step 6.

Switch off the flame and add lemon juice and mix well. Serve them hot, warm or cold as a snack or with breakfast.

 Note:

  • If using canned chickpeas, drain water and use.
  • I used here dry white chickpeas/Garbanzo beans/Kabuli chana. I soaked and cooked according to instructions given above.
Possible health benefits of consuming chickpeas:

Chickpeas have been associated with a number of possible health benefits for medical conditions. We will go through each condition one at a time.

1. Diabetes

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels.

2. Bone health

The iron, phosphate, calciummagnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.

3. Blood pressure

Maintaining a low-sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects.

4. Heart health

The high fiber, potassium, vitamin C, and vitamin B-6 content all support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

5. Cancer

Selenium is a mineral that is not present in most fruits and vegetables, but can be found in chickpeas. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.

6. Cholesterol

Research shows that including chickpeas in the diet lowers the amount of low-density lipoprotein (LDL) cholesterol in the blood.

7. Inflammation

Choline is a very important and versatile nutrient in chickpeas that help with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

8. Digestion and regularity

Because of their high-fiber content, chickpeas help to prevent constipation and promote regularity for a healthy digestive tract.

Ref. http://www.medicalnewstoday.com/articles/280244.php

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.

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.

Bhatura

Bhature 1

Bhatura is a variety of Indian bread , popular all over India. This fried bread has a delicious combination with flavored chickpea / chole curry . This recipe has no yeast in its making, instead yogurt and baking powder is used. Serve bhatura with Chole, Bundi Raita which is lightly sprinkled with spices. Chole Bhature is an Indian breakfast dish.

Prep time: 20 minutes

Cook time: 20 minutes

Yield: 10

Ingredients

  • 3 cups Maida / all purpose flour
  • 2 cups Semolina / Sooji
  • 1 cups Curd/yogurt
  • 1 tsp Salt
  • 2 tsp Sugar
  • 1 tsp Baking powder
  • 2 tbsp of Oil for dough making
  • 1 tbsp Oil for coating kneaded dough
  • Water to knead the dough
  • Oil – for deep frying

Method

Step 1.

In a mixing bowl with a sieve, sift the all purpose flour, baking powder.Dissolve salt and sugar in yogurt. To the sifted flour add  semolina and two tablespoons of oil and mix well.

Step 2.

Dissolve salt and sugar in yogurt.Add this  yogurt to the flour. Knead the flour into a soft yet firm dough by gradually adding water to it.

Step 3.

Cover the dough with a wet cloth and keep for an hour.

Step 4.

Make lemon sized 10 small balls from the dough. Grease your palms with a little oil and press each ball flat. Cover and keep to ferment for 15 minutes.

Step 5.

Roll each ball into thick flat round shape (about 5″ to 6″ diameter). It should not be too thick or too thin. Heat oil in a kadai/wok and slide the batura into the hot oil slowly.

Step 6.

Deep fry the bhaturas on medium heat. Using the back of the frying spoon, press in the center of the bhatura and along the edges gently, it will puff up nicely. Flip over and fry the other side till light golden brown.

Step 7.

Drain on absorbent paper kitchen towel. Serve hot with chole/ white Chick peas curry.

 Note:

The oil should be moderately hot before frying the bhatura.