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.

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