Healthy Hints
Did you know that chickpeas are a great source of carbohydrates, iron, and plant-based protein? These powerful legumes can help control your blood-sugar levels and keep hunger at bay - thanks to their high level of fibre.
Ingredients
Ingredients
200 g chana (dry)
400 ml water
2 medium potatoes
2 medium onions, chopped
2 medium tomatoes, chopped
1 tsp chaat masala
¾ tsp red chilli powder (or to taste)
3 tsp lemon juice
¼ tsp salt
5-6 sprigs fresh coriander leaves
What does this chart mean?
- Calories140kcal
- Protein6.4g
- Fat1.7g
- Saturated fat0.2g
- Trans fat0.0g
- Cholesterol0.0mg
- Carbohydrate26.1g
- Sugars (Total)4.8g
- Fibre5.6g
- Sodium94.19mg
- Salt0.2g
- Iron2.0mg
- Vitamin A40.0RAE
- Vitamin C9.4mg
- Vitamin D0.0mcg
- Vitamin B120.0mcg
- Potassium401.7mg
Directions
- Wash and soak the chana overnight or for 8 hours in 400ml of water.
- Boil the chana for 20 minutes or until tender. The chana can also be boiled using a pressure cooker.
- In a different saucepan, boil the potatoes for 20 minutes or until tender. Remove from the pan and allow to cool. Peel the potatoes and then cut into small cubes.
- Drain the chana and transfer to a large bowl and allow to cool.
- Add the chopped potatoes, onions and tomatoes to the chana.
- Sprinkle the chaat masala, chilli powder, lemon juice and salt. Add the chopped coriander reserving some for the garnish. Mix gently to ensure the potatoes do not break.
- Garnish with the remaining coriander leaves.
This can be served as light snack or as a starter to a meal.
Variation: The lemon juice can be substituted for tamarind extract. Chopped unripe mango can be also added to give a tangy taste.
N.B. The recipe can also be made using pre-cooked tinned chickpeas. The recipe uses appriximately 440gm of drained chickpeas.