Description
White Chana, also known as white chickpeas or garbanzo beans, is a popular legume that is widely used in cooking around the world. These round, beige-colored beans have a nutty flavor and a slightly grainy texture. They are a rich source of protein, fiber, vitamins, and minerals, making them a nutritious addition to any diet.
White Chana is a versatile ingredient that can be used in a variety of dishes, including salads, soups, stews, curries, and dips. It is often cooked and served in its whole form, but it can also be mashed or ground into flour and used to make dishes like hummus, falafel, and socca.
In Indian cuisine, White Chana is a staple ingredient and is used in dishes like chana masala, a spicy curry made with onions, tomatoes, and a blend of spices. It is also commonly used in chaat, chole bhature a popular street.
Overall, White Chana is a nutritious and versatile ingredient that can be enjoyed in a wide range of dishes. It is a great option for vegetarians and vegans as it provides a good source of plant-based protein.
White chana is a popular legume that is known by different names in different parts of the world such as:
- White chickpeas
- Garbanzo beans
- Kabuli chana
- Egyptian pea
- Bengal gram
- Ceci bean
- Gram
- Chole
- Desi chana
- Cicer arietinum
These names can vary depending on the region, language, and culture. For example, in India, white chana is known as Kabuli chana or Chole, while in Italy, it is known as Ceci bean.
Benefits of White Chana / Kabuli Chana
White chana (also known as white chickpeas or garbanzo beans) is a nutrient-dense legume that offers numerous health benefits. Here are some of the benefits of including white chana in your diet:
- High in protein: White chana is an excellent source of plant-based protein, with 100 grams of cooked chana providing nearly 9 grams of protein. Protein is essential for building and repairing tissues, maintaining muscle mass, and supporting immune function.
- Rich in fiber: White chana is also high in fiber, with 100 grams of cooked chana providing over 7 grams of dietary fiber. Fiber promotes digestive health by supporting regular bowel movements and feeding the beneficial bacteria in the gut microbiome.
- Good source of vitamins and minerals: White chana is a rich source of essential vitamins and minerals, including iron, magnesium, phosphorus, zinc, and vitamin B6. These nutrients play important roles in various bodily functions, such as energy production, immune function, and bone health.
- Helps regulate blood sugar levels: The high fiber content in white chana can help regulate blood sugar levels by slowing down the absorption of glucose in the bloodstream. This can be particularly beneficial for people with diabetes or those at risk of developing it.
- May lower the risk of heart disease: Some studies suggest that regular consumption of legumes like white chana may help lower the risk of heart disease by reducing cholesterol levels and improving blood pressure.
Overall, white chana is a nutritious and delicious ingredient that can provide a wide range of health benefits when included as part of a balanced and healthy diet.
White Chana Recipe
Ingredients:
- 1 cup dried white chana, soaked overnight and drained
- 1 onion, finely chopped
- 2 tomatoes, finely chopped
- 2 garlic cloves, minced
- 1 tsp grated ginger
- 1 tsp cumin seeds
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1/2 tsp red chili powder
- 1/2 tsp garam masala powder
- Salt, to taste
- 2 tbsp oil
- Chopped cilantro, for garnish
Instructions:
- In a pressure cooker or large pot, add the soaked and drained white chana, 3 cups of water, and a pinch of salt. Pressure cook for 15-20 minutes or until the chana is cooked through and tender.
- In a separate pan, heat the oil over medium heat. Add the cumin seeds and let them sputter.
- Add the chopped onions and sauté until they turn golden brown.
- Add the minced garlic and grated ginger and sauté for a minute until the raw smell disappears.
- Add the chopped tomatoes, coriander powder, turmeric powder, red chili powder, and salt. Mix well and cook until the tomatoes are soft and mushy.
- Add the cooked white chana along with the water to the tomato mixture. Stir well and let it simmer for 10-15 minutes until the curry thickens.
- Add the garam masala powder and mix well. Cook for another minute.
- Garnish with chopped cilantro and serve hot with lacha paratha, roti, naan, bhatura or kulcha
- Serve with sliced onion and green chilli
Enjoy this delicious and nutritious White Chana Curry!
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