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Garbanzo Beans
Diet Recipes, Food Blog.
Healthy Recipe > Pulses Recipe
Garbanzo Beans Aka. Kabuli Chana food recipe belongs to legumes family, is part of various culinary traditions, around the world. This food Item is cooked by North Indian families, on day-to-day basis. Part of Punjabi Cuisine and eaten in celebrations as well. All because, it is highly healthful and delectable to eat. Among, many of the well-known recipes cooked as part of Indian Cuisine- Chana Chawal or Garbanzo beans with Rice, is the best ones. It takes 20-25 min to cook recipe. Recipe is quite easy to cook, palatable to eat, can be cooked in each and every kitchen and can consume regularly.
In HealthyIndianBites food blogs, we try to cook and promote healthy nutritious food recipes. We tried to cook Garbanzo Beans curry recipe, less oily. And cook with Indian spices to make them wonder meal. Hopefully, viewers like it. We look forward for your comments and suggestion. For latest and regular updates, enroll us on our newsletter. For live demo on cooking, please refer our cooking channel on Social Media.
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Less oily Indian Chickpea Rice, food recipe.
Cooking Ingredients:
- 2 teaspoon cooking oil.
- 1 teaspoon Salt.
- 250 gm Garbanzo Beans.
- 2-3 Tomatoes.
- 1-2 Onions.
- 2-3 green chili.
- 4-6 finely chopped Garlic strands.
- 1/2 teaspoon crushed whole pepper.
- Pinch of red-chili powder.
- 1/2 teaspoon Coriander powder.
- 1/2 teaspoon Asafetida.
Cooking Preparation:
- 1 Bay leaf.
- 4-6 Clove.
- 6-8 pieces of Black Cumin.
- 1 star Anise.
- 1 teaspoon Fennel seeds.
- 1 teaspoon Sesame seeds.
- 1 teaspoon Carrom seeds.
- 1-piece black Cardamom.
- 1 teaspoon Cumin.
- 1 medium sized Cinnamon.
Homemade Garam Masala and Indian Gravy Recipe:
- 250 gm Garbanzo Beans Soak 8-12 hours.
- Boil them or pressure cook at low heat. (Do not add any baking soda).
- In HealthyIndianBites, we cooked Tata Samparan Channa/ Garbanzo beans.
- Tomato Puree Recipe. Heat on low flame 2-3 Tomatoes, 1-2 whole Onions with peel, small Garlic whole and 2-3 green Chili.
- Cool it, unpeel and chop all to small pieces and grind them to make Tomato Puree.
- In 1 spool cooking oil. Heat garam masala ingredients. Add to mixer grinder with Tomato Puree. Mix well. To form puree.
- Mix 20 gm boiled Garbanzo beans to Tomato puree. Mix in mixer grinder to form thick gravy.
Cooking Style:
- Heat Pan on low flame. Mix gravy and water to it.
- Let it cook on low flame for 5-7 minutes.
- Add 1 teaspoon Salt to it.
- Add boiled Garbanzo beans to it. Boil it for other 2-3 minutes.
- Make Tadka. Add 1 teaspoon Ghee or Oil to a pan. Add pinch of Red-chili powder, Coriander powder, Raw Mango powder and Black pepper. Heat it.
- Add to Garbanzo Beans. Mix well.
- Serve hot to 2-3 people with Boiled Rice.
From the blog
In HealthyIndianBite food channel, we also cook other legumes as well. Please checkout food recipes:
Indian Spices and Health Benefits
- Beauty of Indian spices is they add super taste to foods and has number of health benefits.
- Indian spices like Turmeric, carrom seeds, clove, cinnamon, mustard seeds, black pepper etc. helps digestion are anti-inflammatory, improve blood circulation and reduce blood sugar level and many more Health Benefits. (We will keep you informed about legumes health benefits in next posts.)
- But they can cause, health issues as well. Dipping them in lot of oil/Ghee can spoil food nutrients. And could be the only reason to cause heart attack or heart diseases.
- Also, over-roasting it or cooking them on high heat may spoil the flavor of foods and be the reason to cause cancer.
- Also, adding sodium bicarbonate or cooking soda with it can cause long run health issues like arthritis or osteoporosis.
- Consumption of red-chili should be limited or substituted, with green-chili or black pepper. This avoids, bile issues or digestion issues. Also, food bloating is avoided occurring due to inflammation.
Is Canned food bad for you??
Garbanzo beans are easily available in market as a canned product. It is very handy and easily available product to use in soups, salads, curries etc. But downside of it is, high sodium levels. To preserve, it many a times lot of sugar and salt added. Also, harmful chemicals, destroys food nutrition and effects health. Littering can cause environmental pollution. Also, not so cost effective.
It is not suggested to buy them open, as there is fair chance, that due to lack of food knowledge, end up buying cheap quality products.
Good practice is to buy them raw. Dip it in clean sufficient water for 8-12 hours, soften them and use them. In India, many good brands available, those can be bought from nearby grocery store or online through e-commerce websites like Amazon, Flipkart, Indiamart etc.
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