Chana Masala Veggiefied- Chickpeas with Vegetables with rice

CHANA MASALA in TOMATO ONION SAUCE with VEGGIES

This is a variation on the traditional north indian dish of "chana masala" - aka Chhole. most recipes that are popular from the north indian state of Punjab. Back in India, the road side truck stops are the ones that rule in flavor contests on this dish.

I have taken the general recipe and added lot of vegetables to it, extra fiber!

Let's do it!

You would need to have onions, tomatoes, green chilis and ginger-garlic as the minimum # of fresh ingredients needed for this recipe.

Some of the illustrations I will use include in mixed to rice, which is a common way to consume this in India. Many folks also eat it with rotis or chapatis or naans (aka 'naan bread'). Don't forget to keep some water H2O or perhaps even milk to keep your cool if you end up adding extra chilis to this dish.

Note: the general cooking procedure for most "curries" involves making this tomato-onion sauce base

• roasting cumin seeds in hot oil, let crackle,
• then add chopped red onions, sauteing those for 2 mins on medium heat, 
• Next add the minced garlic, ginger, saute for a min, then add veggies (optional) ,saute for 2 mins,
• add tomatoes, sprinkle turmeric and red chili powder- cook for a min or two, 
• then add the pre-cooked chickpeas, simmer for few to 10 mins.
• Remove from heat - garnish with cilantro, serve with a lime wedge, with warm rice.

1) Chana masala (chickpea dish with indian spices) in tomato/onion sauce. Any lenti or beans should work as substitute. If you plan to cook from dry beans, soak them tonight!

2) Jeera rice (rice made with roasted cumin seeds and cardamom)

3) *maybe* Ajwain parantha - unleavened bread with marjoram or caraway seeds. << -- Low probability with ajwain, I cant find mine haha. Might substitute with jeera seeds or with mashed potatoes!
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Major ingredients involved:

For 1) Chickpeas (or red kidney beans or black beans or some lentils)
For a 2 servings size:
1 can Garbanzo beans (or some other beans - see comments below)
1 large/med Tomato or canned diced tomatoes
1 medium Onions
2 cloves Garlic (fresh preferred)
2 tsp 1 inch size Ginger (fresh preferred or powder ok) optional
2 tsp Cumin seeds
2 tsp Coriander seeds
2 tsp powder turmeric
1 tsp black pepper powder or.. 2 small Green chilis chopped (optional)
2 tbsp oil - use any high/med heat oil - I am using canola oil
1/3 cup water
2 tbsp cilantro chopped - optional. (seriously dont measure this but I am adding a measure so *some* people dont use a cupful)

2) 1 cup Rice (basmati preferred but any grain should work- even barley in some cases)
2 cups water

3) Paranthas - Dont think this will happen today (Apr 25 online class), but you can substitute this with wheat tortillas or wraps or store bought naans if you have them!
Whole wheat flour <----
1/2 cup water to knead (more if needed later)
1 tbsp oil
Marjoram or caraway seeds - but is optional

Saute the veggies in a small amount of hot oil. Start with onions, as it starts browing, add green and red bell peppers, green chilis, minced or finely chopped ginger and garlic. Red chili powder (optional for a kick), salt, cumin powder can be added.

Throw in drained chickpeas (I used a can).

Mix in the already cooked rice. I used basmati rice, added a spoon of ghee for flavor.

Mix it up to coat the rice well and garnish with fresh cilantro leaves or provide them at table for garnishing on serving plate. Provide wedges of lemon or lime at the table to enhance flavors on the plate.

Caprese and Chhole

Mixing up Italian and Indian is not something to be done lightly. I will stop with political humor there (Indian politics), but get to briefly describing what I made for a Labor day barbecue event hosted by a British friend of mine in the US.

A simple caprese salad appetizer,easy hand held food.

A simple to make,but complex flavored chickpea rice dish. (Chana masala + sauteed veggies + basmati rice)

Sliced tomatoes, mozzarella cheese, fresh leaf basil, Virgin olive oil drizzle.

Saute the veggies in a small amount of hot oil. Red chili powder, salt, cumin powder go well here.

Note: the general procedure for most "curries" involves roasting cumin seeds in hot oil, let crackle, then add chopped red onions, sauteing those for 2 mins on mediumheat, add garlice, ginger finely chopped pieces, saute for a min, then add veggies,saute for 2 mins,add tomatoes, sprinkle turmeric and red chili flakes - cook for a min or two, then add chickpeas.

Throw in drained chickpeas (I used a can).If you cook chickpeas fresh, then drain and add.

Mix in the already cooked rice. I used basmati rice, added a spoon of ghee for flavor.

Mix it up to coat the rice well and garnish with fresh cilantro leaves or provide them at table for garnishing on serving plate.

Quick Falafels - the Mix List

I got introduced to Falafels many years ago when I was visiting Pomona CA for a job interview and the interviewers took me to a middle eastern restaurant. Since then I have tried it in Europe and then again in the East coast and now it is a staple in my monthly diet. I also find it similar to the South Indian vada or the north indian tikki, but made with higher protein content! It is one of the most widely recognized foods of the Middle East. Fried balls or patties of fava beans or/and chickpeas with spices make falafel a popular dish/snack!  Falafel is found all over the Middle East, however it is more common in countries like Israel, Egypt and Syria.

If you want to make it from scratch, you would have to get fava beans and then soak them, blend them etc. and follow a detailed recipe. You can even grow them! But if you are in a rush and need a falafel fast (or phataphat as they say in North india)... then you have to go for a mix!
My favorites among the many varieties are:

1. Manischewitz Falafel Mix: This is a standard one that I have seen at Wegmans grocery stores. I have tried it once and liked it and it is a quality product to try! More »
2. Ziyad Falafel Mix: This is one of my favorite Falafel mixes! it has both chickpeas and fava beans and has the usual onion, spices etc but their recipe ratio must be good as this one rocks More »
3. Near East Falfel Vegetable Mix:The good part with buying this online is that you can add it as one more item with other goods and no need to buy a set of many! I have tried this a couple of times and it seems really good sometimes but on one occasion my friend did not like the falafel from this mix. More »
4. Sahadi Falafel Mix (burger): So this one is something I tried a while ago so I don't remember it much now More »

There is also one more called Casbah Falafel mix. I have not tried this yet, but I am going to try it very soon, will update this page after that!
Enjoy!


Falafel image from Flickr user kudumomo under Creative commons 2.0 license.

Sundal - Chickpea Snack

Sundal is a quick and easy snack that can be made with just a few ingredients where the prime item is cooked garbanzo or chickpea. It can also serve as a nutritious and tasty addition to any salad. 

This is also a traditional dish made as a temple offering in south Indian temples when it is made without onions, garlic etc.

The recipe that we will list here includes onions, which adds a nice "kick" to it.

Ingredients:

1. Garbanzo beans (soaked overnight, boiled and strained) - 2 cups
Easy: Use canned beans!

2. Garam masala OR 
sambar powder OR
turmeric, red pepper flakes, cumin seeds (light crushed in mortar pestle), asafoetida 

3. Onions - 1/2 cup - chopped.

4. Vegetable oil or butter or any standard vegetable oil. - 1 Tbsp.

5. Mustard seeds - black or brown mustard seeds. 1-2 tsp.

Optional items but these make it taste superb!!

4. Green chilis, Cilantro - small amount (2-3 chilis, 5-10 small leaves cilantro) chopped fine.

5. Coconut flakes - unsweetened <<-- do NOT use sweetened flakes, read labels carefully!

6. Flax seeds or flax meal.  1 tbsp

7. Lemon or lime juice/wedge.

Instructions

This is a general procedure with most "curry" recipes.

1. Cook chickpeas or use can. Open the can, use a strainer basket and rinse the chickpeas from the can in at least 1-2 cups cold water. let it drain.

2. Add oil or butter to a dry skillet/wok and heat to medium heat for 2 mins. Add mustard seeds. If you have a mesh splatter screen cover skillet with that as mustard seeds tend to "pop". Once mustard seeds have popped, add flax seeds, let them brown a bit.

You can add asafoetida powder now (or if  using just garam masala or sambar powder then wait)

3. Add onions now, saute for a min or two. 

4. Now add masala powder, salt and turmeric to the onion, mix slightly. 

4b. Add coconut flakes (optional step). Stir it around for a minute. Add green chilis or red pepper if present.

5. Add the chickpeas now, stir around for 2-3 minutes. Switch off heat.

6. Add the chopped cilantro leaves. Mix in.

7. Serve into plates or bowls and provide a lemon wedge or spritz some lime juice directly. OR use as salad topping.

Chickpea snack at PSU cooking club

Description (Sundal - prounouced Soon-dull)

The item plan to do involves Chickpeas/garbanzo beans and cumin seeds OR mustard seeds, turmeric powder, a small amount of onions/tomatoes and oil. This is a protein rich snack that can be easily prepared using (canned) beans or by using presoaked and cooked beans if one goes the old fashioned way. The item can be enhanced in flavor by using parika or chili powder, unsweetened coconut flakes, mint or cilantro leaves.

- Nari

www.facebook.com/spicetruck

Items you need (with some cost basis for PA 16801 Wegmans).

Chai

Made chai with the option of milk given to participants.

Used 1 gallon of whole milk and 1/2 gallon of almond milk.

 $7 total

Tea and spices would cost about $5 max for about 6-8 people, but as numbers grow the price will reduce.

Sundal

Garbanzo bean cans - (Wegmans organic is at .99 for a 5.5 oz can) -

Used 6-7 cans for 20 people (ample), - about $7

 1/2 lb onions, 2/3 lb tomatoes - about $5 altogether

 ( and Mustard, Cumin seeds, Turmeric - I will bring my own but the cost will be about $5 total - estimate. )

This snack pairs well with either:

- Rice and sliced cucumber salad
or 

- Hot chai