Channa or Garbanzo Beans are rich in cholesterol lowering dietary fiber and are a good choice for people with diabetes or hypoglycemia. They are rich in protein, manganese and iron. Help maintain good cardiovascular health as well. This traditional Channa Masala is popular Indian dish and is regularly enjoyed with Rotis made of wheat. But, for us with Multiple Sclerosis, wheat is not a choice. So, we can enjoy this dish with brown rice or any other rice preparation. It is prepared in various ways; here we will see a simple and easy way to prepare Channa Masala.
Ingredients:
Soaked Garbanzo Beans - 1.5 cups
Potato - 1 (peeled and diced)
Large Onion - 1 (diced)
Tomatoes - 3 (diced)
Crushed Ginger and Garlic - 1 tbsp
Turmeric - 1/4th tsp
Red Chilli Powder - 1/4th tsp or Cayenne Pepper - a few pinches
Cumin Powder - 1/4th tsp
Coriander Powder - 1/4th tsp
Cinnamon and Clove Powder - a couple pinches
Juice of 1/2 lemon
Fresh Cilantro - 1/4th tsp
Himalayan Salt to taste
Extra Virgin Olive oil - 2 tsp
Water - 1.5 cup or more to get the desired consistency
Heat up a tsp of oil in a steel pan and fry the onions for a minute. Then, add the ginger garlic paste and fry for another minute; add the diced tomatoes and let them cook for two minutes. Blend this thoroughly with 1/2 cup of water to make a smooth paste. Set this aside.
Heat up the other tsp of oil and fry the garbanzo beans for about 2-3 minutes and then add the diced potato and mix well for another three minutes. When ready, add the paste prepared in the previous step, the leftover water, salt and all the spices (keep the cilantro and lemon juice for final garnishing). If you like more gravy, you can add some more water. Pressure cook the mixture for about 1/2 hour. Garbanzo beans should be well cooked and swollen! Transfer into a serving bowl and squeeze the lemon juice and garnish with cilantro (the picture here doesn't have cilantro). You could decorate it as you please. Enjoy with a bowl of warm brown rice.
Serves: 6
