We all love to eat Garbanzo beans (kabuli Chana) but I rarely indulge cooking it for some unknown reason. Probably because it’s heavy to digest. This time when I started cooking the beans, instead of cooking the normal Chana masala I thought of giving it a little twist. In some of the Indian restaurants I had read Chana Paneer Masala in their menu, so how is that possible, that the cook in me will not get inspired and try making her own version!
I decided to make garbanzo with paneer. Both Garbanzo and Paneer are loaded with proteins, the nutrition conscious mom was happy for that and a little scared about the digestion. I did not want to make my dish overly spicy. I decided making a normal onion-tomato masala but keeping the spices minimum. The reason being I was expecting guests and I was not sure how much spicy they could eat. The kids, guests(they said they liked it) and S liked the end product, I personally wanted it more thinner which I had not done for the convenience of serving. But the next day I added a little more water ,salt and chili powder to it and relished my curry.
Before I tell you how I cooked the curry let me give you some additional information about the beans which i read at goodwithchildren.com.
Garbanzo beans are also referred to as chickpeas, Bengal grams, and Egyptian peas. They have a delicious nut-like taste and a texture that is buttery yet starchy and pasty. A very versatile legume, they are a common ingredient in many Middle Eastern and Italian dishes, such as hummus, falafel, and curries. Though most people think of garbanzo beans as being beige in color, some varieties are black, green, red, and brown.
Garbanzo beans are an excellent source of molybdenum. They are also a very good source of fiber, folic acid, and manganese. In addition, they are a good source of protein,which I have mentioned above also, as well as minerals such as iron, magnesium, copper, and zinc.
HEALTH BENEFITS A good fiber source, garbanzo beans can help lower cholesterol and improve blood sugar levels, making them a great food for diabetics and insulin-resistant individuals. Served with high-quality grains, garbanzo beans are an extremely low-fat, complete protein food.
Garbanzos also offer a good supply of magnesium and folic acid. Also found in garbanzo beans is molybdenum, a trace mineral needed for the body's mechanism to detoxify sulfites. Sulfite-sensitive individuals who are deficient in this trace mineral may experience headaches, racing heartbeat, or confusion.
Ingredients Required For the Curry
500 gms Garbanzo Beans.
4 medium onions roughly chopped
1 pack tomato puree
6-7 garlic pods
1 1/2 inch piece of ginger
200 gms fresh Paneer (cottage cheese)
Oil for cooking
Spices4-5 tbsp coriander pwd
1 tbsp cumin pwd
1 tbsp amchoor pwd
1 1/2 tbsp anardana pwd
1 1/2 tsp turmeric
3-4 tsp red chili pwd
1/2 tsp Garam masala
1 tbsp kitchen king masala
2 bay leaves
2 green cardamom
1/2 tsp grated nutmeg pwd
salt to taste
How I cooked the Curry
Wash and soak the Garbanzo in water overnight. Boil it in a pressure cooker for 6 whistles and then on low flame for another 10 minutes.
Grind the onion to a smooth paste. Heat oil in a non stick pan and add Bay leaves and cardamom. Add the onion paste and saute it till its brown in color.
Add freshly crushed ginger and garlic. Saute till the raw smell disappears.
Add the tomato puree and cook till the oil leaves the edges.
Add the spices and salt. Roast the masala for a few more minutes.
Cube and add the paneer and mix it properly and gently in the masala.
Add the boiled Garbanzo and mix properly. Add water to adjust consistency. Bring the curry to a boil and simmer for 10-15 mins.
Serve it with Jeera rice or Paratha/Phulka/Naan
This lentil stew is off to MLLA-13 (My Legume Love Affair event) being guest hosted this month by lovely Sunshinemom (@ Tum Yum treats). MLLA is the brainchild of Susan @ Well Seasoned Cook.