Also Known as
White chick peas
Kabuli chana is believed to be one of the earliest cultivated legumes. It is a small, hard, knobby, beige-coloured bean with a diameter of less than a centimetre. It looks kind of like a wrinkled hazelnut. Its nutty and creamy flavour, firm texture and minimal fat make it a versatile ingredient.
The desi varieties of chickpeas are small, angular seeds, which may be yellow, green, light brown or even black in colour.
Boiled kabuli chana
Wash and soak the chickpeas overnight. It will swell to about three times the original size. Add salt and pressure-cook on high heat for ten minutes. Lower the heat and continue to cook for 15 minutes more or till done. Alternatively you can cook in a covered vessel full of water. When done, remove from the heat. Allow to cool for a while, and use as required.essure cooker. The cooking time depends upon one's cooking method.
Soaked and coarsely crushed kabuli chana
Wash and soak the chickpeas overnight. It will swell to about three times the original size. Drain the water, wash again and blend the soaked chana a mixer into a coarse mixture. Use this crushed kabuli chana in tikkis, waffles, etc.
Soaked kabuli chana
Wash and soak the chickpeas overnight. It will swell to about three times the original size. Use it with salads, chaats, subzis, pulaos, or in any other exciting creation. You can even soak a little extra and store in the refrigerator for a few days to use as and when required.
Sprouted kabuli chana
Wash the kabuli chana and soak it overnight in sufficient water in a flat-bottomed container. Then, drain the water and keep the chana aside. Take the flat-bottomed bowl or saucer, line its bottom with a wet 100% cotton washcloth. Spread the soaked chana on the cloth. Take another similar cloth and cover the chana. If the cloth is large enough, the same cloth can be folded over the chana, to make a bundle-like arrangement. Keep the container in a dry, dark place. You kitchen cupboard is an ideal place. After 12 hrs, sprinkle some more water on the cloth to make sure it is moist. Once the chana has sprouted to the desired length, you can remove and use it as required in the recipe.
How to Select
• Chickpeas is a versatile ingredient and a good source of protein. So, it is a good idea to stock some at all times.
• The beans are available year-round in canned or dried form.
• Canned chickpeas last for up to five years, and dried chickpeas can be stored, in an airtight container, almost indefinitely.
• Once cooked, chickpeas can be stored covered in the refrigerator for several days.
• Chickpeas are a flavourful and healthful addition to several dishes, in both soaked and cooked form.
• Cooked and mashed chickpeas can be shaped into balls and fried as falafel, mixed with oil and spices to make hummus, or stirred into a batter and baked to make various dishes.
• Cooked, whole chickpeas can be added to salads, soups and stews.
• Add a dollop of yogurt to chickpeas to boost its protein power.
• Soaked and sprouted chickpeas can be used in salads.
• Makes a wonderful hearty chili and is excellent with flat breads.
• You can even toss some cooked chickpeas into your soup.
• Boil and add to cooked rice and season with your favourite seasonings to make a wonderful balanced meal.
• Season with cumin seeds, tomatoes, garlic, chillies and ginger. Add some garam masala and yogurt or lime juice towards the end, and voila, you have a quick and tasty subzi ready for lunch!
How to Store • Always store dry beans in a dry airtight container at room temperature.
• Do not store dry beans in the refrigerator.
• Once cooked, beans can be kept in the refrigerator in a covered container for up to 5 days and in an airtight container in the freezer for up to six months.
• Beans are best used within one year. After that, they can lose their moisture and take longer to soak and cook.
• Always rinse and sort beans before cooking. Beans and lentils can have very small stones, which have to be removed by hand.
• Chickpeas are a good source of zinc, folate and protein.
• They are also very high in dietary fibre and hence a healthy food, especially as a source of carbohydrates for persons with insulin sensitivity or diabetes.
• Chickpeas are low in fat and most of it is polyunsaturated.
• They are naturally rich in protein important for muscle building and body growth.
• These beans are heavy to digest and could cause flatulence. Hence avoid during dinner. Due to its heaviness, it could also be a cause for gastric pain in children and old aged people.
Chick Peas or Kabuli Chana has a Glycemic Index of 28 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Chick Peas have a low GI and hence don't spike your glucose level as they are absorbed slowly. Great for weight loss and diabetics as this is low in fat also.