Channa or garbanzo beans is very high in fiber. Just 2 cups of channa can meet your entire fiber quota for the day. It also helps in lowering LDL cholesterol, the bad cholesterol in our blood. Even more good news is that it keeps you fuller for a longer time and therefore is an excellent food for diabetics as it keeps the blood sugar low. It is also your best friend if you need help cleansing out your colon. Because of the high fiber content and due to its breakdown mechanism in the gut, it helps in completely cleaning out your intestines. So whadya waiting for? Prepare and dig in!
2 cups channa (garbanzo beans) 1 small onion 2 cloves garlic diced 1 inch ginger diced 1 green chilli (optional) 2 tomatoes diced 3 tbspn olive oil 1 tsp salt 3/4 tsp chilli powder 3 tsp coriander powder 3/4 tsp turmeric powder 3/4 tsp garam masala powder
Soak the channa overnight. Transfer the washed channa to a pressure cooker and fill water to about an inch above the channa. Cook the channa in the pressure cooker until 3-4 whistles are heard. Switch off and wait till the steam has completely escaped.
In a separate pan, add 1 tablespoon olive oil and saute the ginger, garlic for a minute before adding the onion and green chilli. Add the salt to the mixture and turn down flame to medium. The water will ooze from the onion, thereby eliminating the need for oil. When the mixture is browned, turn flame to lowest and add chilli powder, coriander powder, garam masala and turmeric powder. Add 2 tbsp olive oil and stir till the sautéed mixture is well coated with oil. Slowly raise flame to medium and keep stirring till oil rises. Add the tomatoes and lower flame. Keep stirring till the tomatoes blend and become a paste with the mixture. Add 3 tbsp water if needed to make the paste.
Open the pressure cooker and add the paste. Rinse the pan with channa water to make sure all the paste is transferred. Add one or two tea bags which will give the channa masala its deep brown color. I got this tip from Vahrehvah Chef Sanjay who is an awesome chef who shares all his recipes wholeheartedly. Cook on low flame till the channa boils. If the gravy is thick, turn off the flame or else turn flame to high till gravy thickens to your liking. Garnish with cilantro and enjoy with Indian bread of your choice like poori, chapathi or naan.
If you need more information about how nutritious channa is read this article http://whfoods.org/genpage.php?dbid=58&tname=foodspice
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