Kabuli Chana (Garbanzos)

- 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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