Garbanzo beans, chick peas, Kabuli channa…..a rose by any other name!
Garbanzo beans are cheap, easily available and high in protein. A little goes a long way in filling you up. Here are two quick-to-put-together ways, of using these tasty legumes.
- The old Warhorse- The South Indian Sundal.
- Tin of garbanzo beans- 1, drained
- Oil- a teaspoonful
- Salt- to taste
- Mustard seeds- 1/4 teaspoonful, optional
- Whole dry chilli- optional
- Curry leaves- 3-5 optional
- Add the oil to a wok and sputter the mustard seeds over a high flame. Reduce heat and add the chilli and curry leaves, if using them.
- Add the drained garbanzo beans. Add salt and a 1/4 cup of water. Cover and simmer until the beans have absorbed the salt.
- Add finely grated coconut to the sundal
- Add juliennes of sour mango.
- Add finely chopped onions to the oil, and fry before adding the garbanzo beans.
2. The young Upstart- Quinoa with chick peas
- Quinoa – 1 cup
- Water – 2 1/2 cups
- Salt- to taste
- Japanese cucumber – 1, chopped into cubes
- Onion, small- finely chopped
- Tomatoes- finely cubed
- Garbanzo beans- 1/4 tin, drained
- Lemon juice- 2-3 tablespoons
- Olive oil (or any neutral oil)- 2-4 tablespoons
- Green chilli- finely minced, optional
- Salt for the dressing- if required
- Sugar- 1 tablespoon
- Coriander or parsley- a few sprigs, finely chopped
- Wash the quinoa several times in fresh water.
- Drain and add to a heavy bottomed pot with 2 1/2 cups of water and salt to taste.
- Cook for 12-15 minutes, until the water is absorbed and the quinoa is cooked through.
- Cool the quinoa and chill in the refrigerator for 1 -2 hours, or upto a week.
- When you are ready to make the salad, take out as much of the quinoa as required, add the chopped onions, cucumber, tomato and garbanzo beans.
- Make a dressing of the lemon juice, olive oil and minced chilli (if using it).
- Add salt and sugar as required.
- Garnish with finely chopped coriander or parsley. Enjoy!
- Save the remaining quinoa for a variation of this salad.
- Add pomegranate arils to the basic recipe
- Add walnuts and feta cheese.
- Add cubed red and yellow peppers for additional fibre.
- Add cubed avocado as a garnish, right before serving.