dried Green chickpeas / green chanas / sukha hara Chanas
Hi friends ! Another of healthy and simply delicious recipe of chickpeas it has numerous benefits to offer to healthy eaters. Dried Green chickpeas / dried green chanas/ Hara Chanas is protein rich curry is a good accompaniment with basmati rice or any Indian bread of your choice.
Main Name: Chickpea
Biological Name: Cicer arietinum
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 staple of Middle Eastern, African, and Indian cuisines, chickpeas are believed to be one of the oldest cultivated beans, dating as far as 5,400 BC. The first record of consuming chickpeas can be traced back to about seven thousand years back. They were first cultivated in the Mediterranean basin around 3000 BC amongst Egyptians, Greeks, and Romans and were then introduced to other subtropical regions by the Spanish and Portuguese explorers in the 16th century. Gradually, the Indians who had immigrated to other countries brought back chickpeas and integrated them into their cuisines. Today, India is the largest producer of chickpeas, supplying around 80 to 90 percent of the world’s production. Other commercial producers include Pakistan, Turkey, Ethiopia, and Mexico.
- 1 cup dried Green chickpeas / dried green chanas / sukha hara Chanas
- 2 medium size onions, finely chopped
- 4 medium size tomatoes, cut into small pieces and pureed
- 1/2 tsp Red chili powder
- 2 cloves, powdered
- 4 peppercorns, powdered
- 1/2 tsp Turmeric powder
- 3 tsp Coriander powder
- 1/2 tsp cinnamon powder
- 2 Bay leaves
- 1 ” piece Ginger, finely grated
- 15 cloves Garlic, minced
- 3 tbsp olive oil
- 1 1/4 tsp Salt / or as per taste
Wash dried Green chickpeas / dried green chanas / sukha hara Chanas well and soak it overnight in 600 ml of water.
Peel wash and cut the onions fine, keep aside.
In a pressure cooker take the soaked dried Green chickpeas / dried green chanas / Hara Chanas along with the water soaked in. Add finely chopped onion and salt to it and place the cooker on high flame. The moment full pressure is formed, reduce to low flame for twenty minutes. Switch off the stove.
Let the cooker come to room temperature, open the lid and take out the cooked dried Green chickpeas / dried green chanas / Hara Chanas in a mixing bowl. Keep aside.
Wash tomatoes well. Cut the tomatoes into small pieces and put them in a blender and puree it. Keep ready.
Mince the garlic cloves, peel and finely grate the ginger, keep aside.
Heat olive oil in a heavy bottom sauce pan, add cumin seed , wait till it crackles. Add Bay leaves sauté for few seconds, add powdered cloves, peppercorn, Cinnamon, coriander powder, turmeric, red chili powder . Mix and sauté for few seconds add ginger garlic paste fry for few seconds . Then add pureed tomatoes and cook covered on low flame , till oil starts to surface.
Now add to the sauce pan cooked dried Green chickpeas / dried green chanas / sukha hara Chanas along with the onions and water it is cooked in. Mix it well.
On high flame, bring dried Green chickpeas / dried green chanas / sukha hara Chanas and masalas
to a boil and reduce to low flame and cook for 15-20 minutes more. Switch off the stove, serve hot with steamed rice or any Indian bread of your choice like fresh naans, parathas, chapattis etc..
Health benefits of Dried Green chickpeas / dried green chanas/ Hara Chanas:
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.
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