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Kabuli Chana (Garbanzos) : Kabuli Chana is also called Garbanzos (beans) or Chickpeas. Kabuli are the best quality and are prized kinds of Chickpeas. One of the oldest cultivated
legume species known, going back as far as 5400 B.C. in the Near East. They are pale and light brown and are used whole. This is popular in North and South
Indian, Mediterranean and
Middle Eastern cuisine. In North
India it is made into the popular Chola/Channa Masala dish and in South India, they are used for stir-fried dishes. In the middle East it is made into Hummus,
Falafel, and added to
Pilafs. Common dishes such as Cous Cous, Hummus, Chole, are made from Kabuli
Chana. Now they have found their way in Mexican, Cuban and other Latin American
cuisine. It is also gaining popularity in the USA and use in salads, soups and
stews. For easy use soak
overnight and discard the water in which they are soaked. Its nutty
flavor and minimal fat and versatile qualities make it into popular dishes.
Directions To Use :
Soak overnight for best results - will swell to about 3 times of the dry
garbanzo before soaking. Soak a little extra and refrigerate it and use in other dishes - beautiful addition to future dishes. For 1 cup soaked beans, add 2 cups water to cook. Cover and
simmer 1.5 - 2 hours (2.5 - 3 hours if not soaked).
Cooking Ideas
1. Soaked and sprouted is used for salads
2.. Makes a wonderful hearty chili and is excellent with flat
breads
3. They're great tossed into a green
salad or even
soup.
4. Boiled and pureed to make hummus
5. Boil and add to cooked
rice and
season with your favorite seasonings to make a wonderful balanced meal
Notes :
Chick peas are large beige
legumes shaped like wrinkles
hazelnuts. They are naturally rich in protein important for muscle building and
body growth. Add a dollop of
yogurt or some
tahini to chickpeas to boost its protein power. Beans and Lentils have been found in 5,000 year old settlements in the eastern Mediterranean and Mesopotamia, in Egyptian pyramids, Hungarian caves, Britain and Switzerland. Even earlier civilizations like Peruvian Indians, Middle Eastern and east Indian civilizations.. Beans and lentils are thought to have originated from the
wild lentils that still grow in India,
Turkey and other Middle Eastern
countries
Garbanzo
beans, also known as chickpeas, provide healthful soluble
fiber, complex carbohydrates, protein, potassium , iron and zinc . Garbanzos also provide foliate , a B-
vitamin that's vital for women of child-bearing age. A half-cup serving contains 135 calories, 2
grams of fat, 8 grams protein, and 7 grams dietary fiber.
Serving Size: 1/4 cup (47g) Dry
Servings: 10
Calories 170 (Cal from Fat 20), Total Fat 2g 3% (Saturated Fat 0g 0%), Cholesterol 0mg 0%, Sodium 10mg 0%, Potassium 370mg 11%, Total Carb 29g 10% (Dietary Fiber 6g 24%,
Sugars 5g),
Protein 10g, Vitamin A 0%, Vitamin C 0%, Calcium 8%, Iron 20%, Thiamin 10%, Riboflavin 4%, Niacin 4%
Recipe :
Punjabi Chole - (Serves 4)
Ingredients
1 cup dry Kabuli channa soaked overnight
2 black cardamoms
1" cinnamon stick
1 tsp. Turmeric
For the Seasoning
2 onions finely chopped
1 tomato diced
1 tsp. pomegranate seed powder or 1 tbsp. of
mango powder
1" piece ginger minced
1 green chili,
1/2 tsp. garam masala
1 tsp.
coriander powder
salt & red chili powder to taste.
Method
Discard water in which the channa are soaked, add 5 cups of fresh water to the Garbanzos and add
cardamom,
cinnamon.. C cook all the
ingredients together.
In the meantime heat 4 tbsp. oil, add onions (finely chopped) and sauté till transparent. Add
pomegranate powder. Cook till onions turn dark brown. Add chopped tomatoes,
ginger and green chilies. Stir fry for a few minutes. Add coriander powder,
chili powder and garam masala. Stir fry till the tomatoes turn brownish in color and oil separates. Add the boiled chole/channa.
Cook for 15-20 minutes on medium heat till the seasonings mix together. Serve garnished with
onion rings, green chilies and
tomato wedges.
Hummus Bi Tahini
2 1/2 cups (1 lb.) cooked chickpeas (soak 1 cup chickpeas overnight and then boil them (in fresh
water) with salt the next day)
1/3 cup fresh lemon juice
5
cloves garlic
1/2 cup parsley, chopped
1/4 cup tahini (
sesame pastes)
1 tbsp. olive oil
salt and pepper to
taste
Method
Drain chickpeas, reserving liquid.
Puree about 1/2 chickpeas in blender or
food processor with
lemon juice,
garlic, and
parsley. Gradually add remaining
chickpeas. Continue until smooth. Add saved liquid if too dry. Place mixture in serving bowl and stir in tahini,
salt, and
pepper. Mix to
blend thoroughly. Pour
olive oil on top before serving. Serve with
pita bread or fresh
vegetables. Serves 6.
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