Vegan Side Dish: Chickpea (Garbanzo Bean) Curry Recipe
Nutritional Benefits of Garbanzo Bean Curry
Garbanzo beans (Kabuli Chana) are a type of chickpea, and they're a good source of various nutrients. They contain abundant fiber, which can help control blood sugar and improve insulin secretion. They also contain the antioxidants called phytonutrients. Additionally, they have vitamin C, vitamin E, and beta-carotene.
Small amounts of these delicious beans help you feel quite full. This will help you eat less; this, in turn, helps with weight management.
- 1 cup garbanzo beans, soaked in water for 10 hours or soaked overnight
- 1/4 cup carrot, diced
- 1/2 cup onion, finely chopped
- 1/2 inch ginger, finely chopped
- 1 green chili, slit lengthwise
- 3/4 cup tomato, finely chopped
- 1 tablespoon oil
- 1 1/2 teaspoons Chole masala, available in Indian stores (I used Everest Chole Masala)
- 1/2 teaspoon sugar, to taste
- 1/2 teaspoon salt, to taste
- 1/2 teaspoon mustard seeds
- 1/4 teaspoon red chili powder
- Soak garbanzo beans (Kabuli chana) in water for about 10 hours or overnight.
- Cook with diced carrot, water, and a teaspoon of salt. Roughly mash the mixture.
- Heat oil in a pan. Add mustard seeds. Let them crackle. Add chopped onion, green chili, and ginger. Saute till onion turns golden. Throw in the chopped tomato. Cook till tomato turns mushy.
- Add red chili powder and chole masala powder (available at Indian stores). Stir-cook till the raw smell of the masala powder disappears.
- Pour in the mashed garbanzo beans. Mix well. Add salt and sugar. Cook on low fire for 5 minutes. Remove from heat. Garnish the curry with chopped coriander leaves.
- The garbanzo bean curry is ready to serve. Serve the hot curry with poori, chapati, or with any other flatbread.
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Nutritional Information for Garbanzo Beans Curry (Chole Masala)
|Serving size: 273 g|
|Calories from Fat||45|
|% Daily Value *|
|Fat 5 g||8%|
|Saturated fat 1 g||5%|
|Carbohydrates 44 g||15%|
|Sugar 2 g|
|Fiber 9 g||36%|
|Protein 9 g||18%|
|Cholesterol 0 mg|
|Sodium 647 mg||27%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|