Kabuli chana also known as Garbanzo beans belongs to legume family or pulses. They are excellent source of Fiber, Iron, Folate, Protein, Copper, manganese and Phosphorous.A high intake of these minerals will surely keep u away from osteoporosis, diabetes, anemia, and arthritis.
Adult women need 46 grams of protein each day, while men should have 56 grams. A 1-cup serving of kala chana has 14.5 grams of protein, which would supply a woman with 31 percent of her daily protein needs and a man with 26 percent of his daily protein needs.
Kala chana is a good source of Vitamin b6 and 1 cup of kala chana meets more than 50% of the daily requirement of Iron, Copper, Protein, and Minerals. They are excellent for weight loss diet. Salad with chickpeas are tasty and keeps u full longer.
Kabuli Chana 1 cup
Chopped Onion 2 medium
Chopped Green Chillies 6 to 7
Grated Fresh Coconut 1 cup
Chopped Fresh Coriander
Mustard Seeds 1 tsp
Curry Leaves 6 to 7
Boil Kabuli Chana with 1tbsp of salt in a pressure cooker for 2 to 3 whistle. Allow it to cool and drain all the excess water in a vessel. Heat a oil in a kadai, when oil is hot add mustard seeds, when it starts spluttering add curry leaves,a pinch of hing (Asafoetida), urad dal. fry a bit and add chopped chillies, fry a bit and now add onion and fry till the onion gets light red colour. Mix in the kabuli chana, grated coconut and a pinch of salt if required. cook for 2 to 3 mins. Garnish with coriander leaves and is ready to serve.
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