June 23, 2014

chick peas masala/chana masala/chole masala/How to make garbanzo beans spicy masala gravy/Indian vegetarian gravy dishes for rotis/step by step pictures


Today is the one of the very busy day in june of mine..Saturday and sunday are the two days for kids to make home messy and noise in high pitch..Today is also holiday because of fifa world match and the super news is brasil is going to play..Even though I don`t likes games,likes this foot ball match..With DH excitement,we three people also feeling more exciting nowadays about this amazing popular match..
After a long time,I cleaned home completely today and done puja..While thinking to take some rest DH came for lunch and remembered about match..Three boys in home worn yellow t-shirts which players use to wear while playing...With my lappy,settle down to watch the match and by up loading new recipes pics in blog,watched it..Finally,brazil got 4 goals and opposite country which is named cameroon got single goal..It was a good match and here my place is blasting with crackers and horn sounds...People are just mad about world cup and loves their country.. of course.Even I love my mother India..Mera bharat Mahan...And what about you???!!! :)
 

Coming to the recipe,It is a chick peas gravy or CHANA MASALA which is very popular in north side places of India...Luckily,these high protein packed beans are available every where here..These are the one of the common packet which i purchase certainly...Usually by soaking them I like to cook pulav,chana masala and cabbage curry..This the one of the best gravy which a is good combination with roti, chapathis and pulkas.After deciding to re post the old recipes with new pics my mind is quite feeling free,but hands are busy in cooking and clicking..Instead of creating new post I uploaded the pics in old recipe and posting it again.

Ingredients
chick peas(garbanzo beans)-3 cups over night soaked and pressure cooked
tomatoes-2 big
onion-1 med size
green chilies-2(i used red color)
chilli powder-to taste
salt-to taste
ginger garlic paste(GGP)-1/2 tbsp
coriander powder-1tsp
cumin powder-1 tsp
garam masala powder-1/2 tsp
turmeric powder-1/2 tsp

oil-2 tbsp
curry leaves-5(opt)
cumin-1 tsp
bay leaf-1 small
cinnamon stick-2 inch
cloves-3
green cardamom pods-2 small
fennel seeds-1 tsp(opt)
kasoori methi dried-1 tsp(optional)



HOW TO COOK

wash and soak the chickpeas over night and pressure cook for 2-3 whistles.

Turn on heat and keep a pan..When it`s hot add chopped onion and saute til soft..Then add tomatoes,chillies and fry well.To this add ginger garlic paste and fry well fro 1 more minute.

Turn off heat and let it cool the mixture.Then grind into  fine puree of these..Add some chick peas before grinding..

now heat a oil in a deep skillet add oil.when it is little hot add cumin and curryleaves,cumin,cinnamon,cadamoms,red chili,fennel seeds.saute it for 30 seconds in low flame.

add pureed tomatoes and mix it.and add turmeric,chilli powder,garam masala,salt too.......let it cook for 5 min on high heat..

when its starts leaving oil from sides add cooked chickpeas and 1 cup of water.let it boil for 5 minutes on med flame.

Then add coirander+cumin powders and if you want can add kasoori methi this time also,if you want too gravy consistency add some more water.finally add coriander leaves and off  flame...

serve with roti with a combination of onion slice and lemon wedge.......



CHICK PEAS HEALTH BENEFITS:

  • Fiber Advantage and Weight Loss: Like other beans, Chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders.
  • Protein for Vegetarians: Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.
  • Manganese for Energy Production: Garbanzos are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Just one cup of garbanzo beans supplies 84.5% of the daily value for this mineral.
  • Iron Boost: Garbanzos can boost your energy because of their high iron content. This is particularly important for menstruating women, pregnant or lactating women and growing children. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.
  • Stabilizing Blood Sugar and Low Glycaemic Index (GI): Soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, beans like garbanzos can help you balance blood sugar levels while providing steady, slow-burning energy. They have low GI value of 28 – 32 means the carbohydrate in them is broken down and digested slowly. This is helpful for weight loss as it controls appetite.
  • Heart Healthy: Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas lower the risk of heart attack
  • For Women: Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, protect against osteoporosis and minimizes hot flushes in post-menopausal women.
  • Weight Loss: Due to high fiber content and low GI, chickpeas are excellent for weight loss diets. Salad with chickpeas are tasty and can keep you full longer, controlling the appetite.


EASY TO DO WITH STEP WISE PICTURES


BYE BYE ..CATCH YOU SOON

HAPPY COOKING..HAPPY BLOGGING...

Your`s lovingly,
Usha Rani.G 
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