Vegan Curries: Chickpea (Garbanzo Beans) Curry Recipe
Nutritional Benefits of Garbanzo Bean Curry
Nutrition and Health Benefits Of Garbanzo Beans:
Garbanzo beans (Kabuli Chana) are a type of chickpea that are a good source of various nutrients. They contain abundant amounts of fiber, which can help control blood sugar and improve insulin secretion. They also contain the antioxidants called phytonutrients. They also 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 in 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 tbsp oil
- 1 1/2 tsp Chole masala, available in Indian stores(I used Everest Chole Masala)
- 1/2 tsp sugar, to taste
- 1/2 tsp salt, to taste
- 1/2 tsp mustard seeds
- 1/4 tsp red chili powder
Step-By-Step Images and Instructions for Making Garbanzo Beans Curry
- Soak garbanzo beans (Kabuli chana) in water for about 10 hours or overnight.
- Cook with diced carrot, enough water, and a teaspoon salt. Roughly mash it.
- Heat oil in a pan. Add mustard seeds. Let it crackle. Add chopped onion, green chili, and ginger. Saute, till onion turns golden. Throw 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 mashed garbanzo beans. Mix well. Add salt and sugar. Cook on low fire for 5 minutes. Put off the stove. Garnish the curry with chopped coriander leaves.
- Garbanzo beans curry is ready to serve. Serve hot curry with poori, chapati, or with any other flatbread.
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.|