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Also Known as
White chick peas
Kabuli Chana are small, hard, knobby, beige beans about 3/8 inch round. White Chick peas are large beige legumes shaped like wrinkles hazelnuts. Kabuli ones are the one of the oldest cultivated legume species known. Its nutty and creamy flavor and firm texture and minimal fat make it versatile into popular dishes which soon become a favorite for anyone who tries it. Chickpeas are edible legumes. There are two main types of chickpeas. Desi are small, angular seeds, which may be yellow, green, light brown or even black in color.
Cooked Kabuli chana
Soak overnight for best results - will swell to about 3 times than the size before soaking in four cups of warm water. 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. Remove from heat. When cool, put the kabuli chana in a bowl and use as required.
Boiled kabuli chana
Wash kabuli chana thoroughly in cold water and it is always advisable to soak it overnight or atleast for 4-5 hours before cooking them. To boil kabuli chana, place them in a large pot, place soaked kabuli chana and cover completely with water. Add salt to taste. Cook it with a lid on it. Remove from heat and drain it. Also, it can be cooked in a pressure cooker. The cooking time depends upon one's cooking method.
Soaked kabuli chana
Soak overnight for best results - will swell to about 3 times than the size before soaking. Soak a little extra and refrigerate it and use in other dishes - beautiful addition to future dishes
How to Select
Sprouted kabuli chana
Measure the appropriate grains that you want to sprout. Visually inspect and remove stones, seeds, sticks etc. Wash and rinse it thoroughly. Soak the chickpeas in a flat-bottom container, in shallow water. Then take flat-bottom bowl or saucer, line bottom with wet 100% cotton washcloth, spread it on wet cloth. Then take 2nd wet cloth and put on top of chickpeas, or, if bottom washcloth is big enough, fold over wet seeds. Can add additional water to washcloths 12 hours later by sprinkling or if very dry, remove seed from cloth, rinse, re-wet cloth, and put seed back between wet cloths. Cloths used should be 100% cotton (terrycloth) or linen, used exclusively for sprouting, and of light colors. Cheap cotton washcloths (and cheap plastic bowls) work well and will last a long time.
Chickpeas are a practical food to keep in storage as they are a versatile source of protein. 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. Culinary Uses
· One can hardly fail to notice their presence next to many other varieties of canned beans in most grocery stores because of their slight flavor, they are excellent for mixing with other ingredients or spices, and make for a healthful addition to a variety of dishes.
· Before using dried chickpeas in a recipe, soak in cold water for 12 hours and then pressure-cook for 20-25 minutes or boil, covered, for 2 1/2 hours. After soaking and cooking, chickpeas more than double in size.
· 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 is used for salads
· Makes a wonderful hearty chili and is excellent with flat breads
· They're great tossed into a green salad or even soup.
· Boiled and pureed to make hummus.
· Boil and add to cooked rice and season with your favorite seasonings to make a wonderful balanced meal
· Season with cumin seeds and onions, tomatoes, garlic, chillies and ginger. Add some garam masala and yogurt or lime juice towards the end of cooking for a great Garbanzo curry called Chole/Channa-masala satisfying, nutritious and tasty.How to Store
Always store dry beans in a dry airtight container at room temperature. Do not store dry bean 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. 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 but this is rare. Small stones are difficult to remove from beans and lentils because stones are organic and have to be removed by human hands. Health Benefits
· Chickpeas are a helpful source of zinc, folate and protein
· They are also very high in dietary fiber 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 peas 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.