Kala Chana or Bengal Gram offer a variety of health benefits. It is a rich source of vitamins, minerals and fiber. Improves digestion, aids weight management and is an excellent source of protein.
I have a super active 18 month old and all she gives me is 1 hour in which I have to cook breakfast and our dal and sabzi for dinner, make the dough for chapatis and soak the rice.
I like to include variety of legumes, beans and vegetables in our weekdays meals to ensure complete nutrition for my family. So what I do for Kala Chana is soak them overnight. then prepare the gravy in the pressure cooker and just dump in the Chana. Three or four whistles and dinner is ready.
Here's the traditional version of the recipe where we boil the Chana and then add gravy:
INGREDIENTS:
Kala Chana - 1/2 cup (soaked overnight and pressure cooked giving 3 whistles)
Oil - 1 tbsp
Garlic - 1 tsp
Ginger - 1 tsp
Green Chilies - 2 slit (So it doesn't accidentally end up in my daughter's plate)
Asafoetida - a pinch
Onions - 1 small, finely chopped
Tomato - 1 small, finely chopped
Salt to taste
Turmeric Powder - 1/2 tsp
Coriander Cumin Powder - 1.5 tsp
Red Chili Powder - 1/2 tsp
Fresh Coriander Leaves for garnish
PROCEDURE:
1. Heat oil in a pan on medium heat. Once the oil is hot, add garlic, ginger, green chilies and asafoetida.
2. Once the garlic turns brown, add in the onions.
2. Add in the salt and turmeric powder.
3. Once the onions brown, throw in the tomatoes.
4. Wait till the tomatoes turn soft then add in the dry spices. Coriander cumin powder, red chili powder and mix well. If you feel that the masalas can burn add in a table spoon of water and let them cook.
5. Next add in the boiled Chana and mix well. Cover and cook for 10 minutes stirring in between. Sample at this stage and adjust if necessary. I like a runny consistency but if you prefer the gravy thick, leave the pan open till the water evaporates.
6. Garnish with fresh coriander leaves and serve hot with chapatis!
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