Chole/Chana Masala
Chole is one of the easiest to make and usually enjoyed by all, don't you all agree? Garbanzo beans have a high fiber content and Protein, Iron, Folate and other trace elements. In addition to lowering the cholesterol, the fiber in garbanzo beans prevents blood sugar levels from rising too rapidly after a meal, making these beans especially good choice for people with diabetes. 

Note that garlic and turmeric in this recipe are added for a specific reason - cardio protection. The beans can cause flatulence and cause embarrassing moments, which is usually the reason to avoid it too.

When I cited this reason for not being able to relish Chole, our family physician suggested a solution. He says if the beans can be pre-treated, they can be very easy on our digestive system. 

I wondered if this pre-treating would wash away the essential nutrients, but our doctor says, "it certainly washes away some carbohydrates but the rest of the nutrients wouldn't change much". We anyway get our carbs with either rice or chapati so no worries on that front either. 

Since then I have been able to enjoy all the beans with no problem whatsoever!!..Here is what I do following his advice.

Pre-treating Beans -

After soaking the beans over night (or the canned beans), wash the beans with fresh cold water couple times, and boil the beans on the stove with 3-4 cups of water. When the froth rises up, after about 15 min of boiling, switch off the flame, throw away the froth, and wash the beans with cold water and this is now ready to be pressure cooked (or cooked on the stove top) with additional water. 

This process is certainly intimidating and feels laborious enough to dissuade us , but for those of us who love Chole, its a worthwhile extra effort!! This pre treating process can be done for any kind of beans which cause flatulence.

Ingredients -

Kabuli chana/Garbanzo beans 1 cup
Onion 1 medium (finely chopped)
Tomato 1 medium (finely chopped)
Ginger-Garlic paste
Turmeric 1/4 tsp
Green chillies 2-3 nos
Garam Masala powder 1 tsp
Dhania-Jeera powder 1 tsp
Amchur powder(Dry mango powder) 1/2 tsp
Chana Masala Powder 1-2 tsp (or to taste - Optional)
Red chilli powder 1/2 tsp (Optional)
Curd 2 Tbsp (Optional)
Salt as per taste
coriander leaves for garnish
Seasoning (Oil, jeera)

Chole/Chana Masala

Method of preparation -

Wash and Soak the Chana overnight in about 3-4 cups of water. (This can be skipped if canned Garbanzo beans are used)

Boil the Chana with a tsp of salt. (Either pressure cook or on stove top)

In a skillet, on a medium-high flame, heat some oil and add jeera.

When the jeera starts browning , add finely chopped onion and saute till golden brown.

Add Ginger-Garlic paste and saute for a minute.

Add finely chopped tomatoes or add tomato paste instead.

Add turmeric, chopped green chillies, garam masala powder, amchur powder, dhania-jeera powder, red chilli powder, chana masala powder and salt.
(Take care when adding salt as the boiled chana would have some salt too)

Mix well and let them cook for about 5 min until the oil oozes out.

Then add the boiled chana and a cup of water and let it simmer for 10-15 min. Keep stirring it occasionally.

Add 2 Tbsp of Curd (Optional). Garnish with coriander leaves.

Serve with Chapati/Puri.

Serves 3 Adults

Preparation Time 40 min 45 min
Posted by Harini on Saturday, March 20, 2010


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