Healthy & Wholesome
It is commonly known as Kabuli Chana in Hindi, and garbanzo in Spanish is a well-known high-protein legume belonging to the legume family. They are one of the earliest cultivated legumes and were originally found in the Middle East. Chickpeas have since become popular across the globe.
It is one of the most popular ingredients and is included as a part of our regular diets in the Indian sub-continent. Chhole, as we fondly commonly call are made in many ways in various parts of India, while it is more popular in the north. Some of my favourites include the aloo tikki chhole chaat, the street-side popular and dhaba style chhole kulche, especially in Amritsar is out of the world. Besides, we also use chickpeas in a number of ways too from dips to salads and even baked dishes and in stews too.
Health Benefits of Chickpeas
- They are a good source of fibre in our diets.
- Chickpeas boost the immunity in our body.
- They are rich in calcium and iron content.
- Chickpeas are heart-healthy food.
- Helps in regulating hormonal changes.
- Provides a healthy, glowing skin.
- It is good to have in order to keep blood pressure in control.
- Chickpeas increase satiety value in our body
- They are also considered good for a weight loss diet.
- Chickpeas are an excellent source of vegetarian protein.
- They are widely used in vegan diets and are energizing as well.
- Chickpeas are very rich in minerals as well and are nourishing for our system.
Culinary Uses of Chickpeas
- Also known as Kabuli chana, it is significant in our Indian cuisine and very popular in our homes when it comes to chhole Chawal or Chhole Kulche or Bhature are all-time favourites.
- Chana is also very popular to make cutlets, tikkis for snacks and koftas as well in rich creamy gravies.
- Kabuli chane wala pulao, chhole aur makhane ki biryani, chickpea pilaf rice, stir-fried rice with chickpeas and greens are also some ways of using it.
- Chickpeas are also used to make dips, like the most famous one being hummus from Middle Eastern cuisine it is now also modified in several colours and flavours as well, but the best one, classic taste still remains.
- They are also good to add to salads as they make you feel full and add a good filler value as well into the bowl.
- Using it in the famous Indian Chaats has ever since been a weakness of many of us, the StreetSide stalls, food counters are so very mesmerizing with varieties of chickpeas being used, must try some nice mashed chickpea dahi bhallas for a change from the regulars.
- The Moroccan and Turkish cuisines also boast of chickpeas in their world-famous delicacies called tajine with couscous, in which chickpeas are a part of the stew in the tajine with meat/chicken and vegetables.
- Chickpeas mashed up spiced, and added as a stuffing into a paratha also creates variety in parathas and is a feel-good experience too.
- In some of the cuisines, we also use them in stir-fried forms as well as a little olive oil, garlic, mint and some light seasonings. Toss the boiled chickpeas in it and add a splash of lime juice and a few crushed roasted peanuts. Have it like an in-between-meal snack.
- Kabuli chana with palak gravy, methi Lasooni chhole, the famous Bengali puries called loochies, also go well with some nice chana masala.
- It is also grounded and its flour form is also useful in several recipes, from thickening agent to adding binding and also taste and flavour in dough concepts where gluten can’t find its way.
Here are a few recipes with this charismatic ingredient:
RECIPE – 1] NUTTY CHICKPEA DIP
| Ingredients | Method |
| Boiled chickpeas- 1 cup Garlic- 1 tsp chop Olive oil- 2 tbsp. Peanut butter-1 tbsp. Salt and crushed black pepper to taste Lime juice- 1 tbsp. Chilled water- 2 -3 tbsp. Tahini paste- 2 tbsp. Mint leaves- 8-10 no. Paprika powder- ¼ tsp Chaat masala powder- ½ tsp To serve with: Crackers/ sticks of vegetables/ grilled skewers of chicken/ cottage cheese. | 1. Prepare all the ingredients for the dip. 2. In a food processor, combine all the ingredients and add olive oil and chilled water, blend to a smooth paste. 3. Remove into a serving bowl, drizzle a little olive oil, sprinkle a little paprika powder, chaat masala powder and a few whole boiled chickpeas and some greens for garnish. Serve chilled with varieties as per choice. |
RECIPE – 2] FUSION CHICKPEA CHAAT
| Ingredients | Method |
| Boiled chickpeas- 1 cup Boiled groundnuts- ¼ cup Blanched moong sprouts-1/2 cup For the chaat: Onions + tomatoes + green chillies + mint + coriander as desired. Chaat masala- to taste Salt to taste Roasted crushed jeera powder-1/4 tsp Lime juice- 1 tbsp. Imli chutney- 2 tbsp. Green mint and coriander chutney- 1 tbsp. Mayonnaise- ¼ cup + chili sauce- 1 tsp + tomato ketchup -1 tsp- mix well. Fried/roasted peanuts- 2 tbsp. for garnish. | 1. Prepare all the ingredients for the fusion chana chaat. 2. In a mixing bowl, combine all the ingredients and toss the chana chaat. 3. Arrange on a serving plate and top with a drizzling of the mayo mixture and serve chilled. 4. As an additional variety, add slices of chicken tikka, seekh kababs, boiled eggs, sliced chicken sausages, etc. |
RECIPE – 3] ASIAN CHICKPEA STEW
| Ingredients | Method |
| Boiled chickpeas- 1 cup Boiled rajma-1/4 cup Oil- 1 tbsp. Butter-1 tsp Bayleaf-2 no Peppercorns-4-5 Garlic- 1 tsp chopper Onion- 1 medium size chopped Tomato puree-1 cup Salt and pepper to taste Mixed herbs- ½ tsp Chili flakes-1/2 tsp Potato cubes- ½ cup Carrots-1/4 cup cubes Green peas / French beans / Capsicums / Corn as desired. Peanut butter- 1 tbsp. mixed with ¼ cup warm water + 1 tsp soy sauce. Water/veg stock- 2-3 cups Raisins/cashews/almonds- 2 tbsp. Coriander and mint leaves- 1 tbsp. chop for garnish. For non-veg- chicken cubes/ mutton pieces/ prawns. | 1. Prepare all the ingredients for the stew. 2. Heat oil and butter and add in the Bayleaf, peppercorns, garlic and onion and saute for 15-30 seconds. 3. Add in the tomato and all seasonings and herbs, and add a little all spice or garam masala powder if desired. 4. Add in the vegetables of our choice and chickpeas, and rajma and saute all well. Add water or stock, allow to simmer for 10-15 mins, and finally, add in the peanut butter mixture and stir well. Cook for 5 mins. 5. Serve hot, garnished with greens and serve along with brown rice or assorted breads. |
Recipe-4] MARINATED CHICKPEA AND QUINOA SALAD
| Ingredients | Method |
| Boiled chickpeas- 1 cup Cooked quinoa-1/2 cup For the marination: Olive oil-2 tbsp. Mustard paste-1/2 tsp Chili sauce-1 tsp Salt and crushed black pepper to taste Herbs like fresh basil/oregano/thyme/parsley- 1 tsp Chaat masala-1/2 tsp Roasted crushed cumin powder-1/4 tsp Lime juice- 2 tbsp. White vinegar-1 tsp Sugar-1/2 tsp To Add to the Salad: Sliced chicken sausages / boiled cubes of eggs / saute prawns / cucumber dices / cherry tomatoes / cubes of bell peppers / saute sliced mushrooms / boiled American corn / blanched broccoli / Babycorn etc. [ any choice to be used] For the base of the salad: Iceberg lettuce/ assorted greens for the base of the salad. For the garnish of the salad: Feta cheese / black / green olives / fresh micro greens / parsley / cherry tomatoes / sunflower seeds / flaxseeds. | 1. Prepare the ingredients for the salad as listed. 2. Marinate the chickpeas and keep aside for 15-20 mins. 3. Toss the salad with the other choice of ingredients as per the list above and adjust seasonings. 4. Create a base of the leaves on a serving plate or bowl, place the body and garnish appropriately and serve the salad chilled. |
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