By Dr.Sirisha Potluri
Chick peas are great for heart health as well as controlling blood sugars ! Try cooking them oil free to get maximum benefits from them.
1 The higher fiber content in the desi variety of Kala Chana has lower glycemic index. The soluble fiber in black chickpeas binds the bile acids and prevents it from being absorbed by the body, thus reducing cholesterol levels. Daily consumption of around 3/4 cup of chickpeas helps to decrease LDL cholesterol and total cholesterol triglycerides.
2 The carbohydrates in Kala Chana are digested slowly, which reduces the blood sugar levels. This reduces insulin resistance, thereby reducing the risk of getting type-2 diabetes.3. As a rich source of iron, Kala Chana can prevent anemia and boost your energy levels. This is particularly beneficial for pregnant and lactating women as well as growing children. Iron plays an important role in the formation of hemoglobin which helps transport oxygen from the lungs to all body cells.
Ingredients
- Black chick peas- soaked overnight and sprouted ( takes 2-3 days for sprouting)
- 6-8 ripe tomatoes to make purée
- 2-3 onions- ( some of them made into coarse paste with with some green chili)
- Channa masala ( store bought)
- Big bunch of cilantro
- Turmeric, cumin seeds, some curry leaves.
- 1/2 cup plain unsweetened soy milk
Instructions
- Cook sprouted chick peas in instant pot for 15 minutes at High pressure and keep them ready.
- Purée tomatoes and keep them ready, and also purée few onions with green chili.
- Heat a thick bottom pan, add cumin seeds, chopped onions, ginger garlic paste, curry leaves, sauté for 2-3 minutes, add onion and green chili paste, Add soy milk and cook everything on low flame for 2-3 minutes, now add tomato purée and cook everything together. Add Channa masala powder according to taste,( I added 2 tablespoons) mix everything thing well.
- Now add boiled chick peas and mix well, let everything cook well on low flame for 6-8 minutes.
- Finish by adding a big bunch of thinly chopped cilantro.
