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Chickpeas, also known as garbanzo beans or bengal gram are
low in saturated fat, and very low in cholesterol and sodium. Chickpea is a very good source of folate and manganese and also a good source of protein, dietary fiber and copper. Try the Chole recipe.
Nutriional information of Raw Mature Chickpeas seeds
The following nutrition data table of chickpeas shows that chickpea is high in potassium, fiber, protein, folate, iron, magnesium; and low in fat, cholesterol, and sodium. This food is very good for health.
 Chole Recipe
Chole chickpea curry is a healthy dish,as it is good source of protein and dietary fibre.
Recipe type: Low fat, cholesterol free
Preparation time: 30 minute
Ingredients: for 5
- Kabuli Chana (Chick Peas), 250 g
- Chana Dal, 50 g
- Onion,1, chopped
- Potato, 1 medium size, steamed and finely chopped
- Tomato, 2 chopped
- Garlic, 5 cloves, finely chopped
- Ginger, 1 inch, finely chopped
- Green chilli,3 chopped
- Coriander, washed , finely chopped 1 cup
- Lime/lemon Juice, 1 tsp
- Canola Oil, 2 Tbsp
Spices:
- Red Chilli Powder,1 tsp
- Coriander Powder, 1 tsp
- Turmeric, 1/2 tsp
- Garam masala, 1 tsp
- Black Pepper, 1/2 tsp
- Mango Powder (Amchur), 1 tsp
- Cinnamon, 1/2 tsp powdered
- Cloves, 2, powdered
Preparation
- Wash chick peas and chana dal. Soak chick peas and chana dal together in about 500 ml water overnight.
- Cook chick peas and chana dal in the same water (Step 1) till they become soft.
- Heat a deep skillet and pour oil. When the oil becomes hot, add onion,garlic, ginger and green chilli. Fry for 5-7 minutes. Add all the spices and stir for 3-4 minutes.
- Transfer the cooked chick peas and chana dal with water (Step 2) into the skillet (Step 3).
Add potato tomato and lime juice. Cook till 75% of the water evaporates and a thick gravy is formed.
- Garnish with chopped coriander.
Serve hot with chappati, roti, tortilla, bread, plain rice, etc.
Note
A pressure cooker saves time and fuel for cooking wholegrains in general.
Some people like a black color of the cooked chickpeas (chole). Fo this put 4-5 tea bags in the pot when you soak and cook the chole. Remove the tea bags when the desired color is reached.
Wholegrain Recipes List
Whole Grain Recipes|Maa Ki Dal |Mung ki Dal |Mung-palak dal |Chana-Besan Curry |Lobia (black-eye beans)-Palak |Dana Methi (fenugreek) - Chana Dal |Chole (Chick Peas) |Rajmah (Kidney Beans) |Dalia |Khichari |Wheat Cereal |
Khakhara |Rice Kheer & Pudding |Corn Polenta recipes |Cauliflower Potato Corn Roti |
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