Kale Chane/Black Bengal Grams are low in fat, high in fiber, protein, Vitamin B-6 and thiamine which aid with energy metabolism and with the production of hormones.
Every 1-cup serving of kale Chane contains more than 20 percent of an adult’s recommended daily intake of copper, iron, manganese and phosphorus. Its 1.7 grams of manganese supply 94 percent of a woman’s manganese requirement and 74 percent of the daily recommendation for a man. Adults need 900 micrograms of copper daily, and a cup of Kale Chane has 64 percent of this amount.
A high intake of these minerals may lower your risk of osteoporosis, diabetes, anemia and arthritis.
“Those who think they have no time for healthy eating will sooner or later have to find time for illness.” Add Black Gram to your pantry and be on the track of healthy eating.
Dry Kale Chane Recipe
Cook Time: 1 hour
Servings: 8 people
- 2 cups Kale Chane (Black Bengal Grams/chickpeas) – washed and soaked in water overnight
- ½ teaspoon baking powder
- 4 tablespoons of olive oil
- 1 ½ teaspoon salt (or more according to taste)
- 2 green chilies finely chopped
- 3 tablespoons grated ginger
- 2 tablespoons finely chopped garlic
- 1 large onion chopped fine
- 2 teaspoons coriander powder
- 3 teaspoons cumin powder
- 1/4 teaspoon turmeric powder
- 1 teaspoon garam masala
- 1/2 teaspoon red chili powder (or more according to taste)
- 1/2 teaspoon raw mango powder(amchoor )
- 2 medium tomatoes finely chopped
- 1/4 cup fresh chopped coriander leaves
- Juice of 1/2 lemon
- Strain the chickpeas in a colander and save the water that was used to soak the chickpeas overnight. Keep the water on the side.
- Boil the chickpeas in a pressure cooker with ½ teaspoon of baking powder. Use half the water when you boil the chickpeas and keep the rest of the water on the side. Allow up to 5 whistles and then switch off the burner and let the steam escape from the pressure cooker by lifting the whistle a little with a spoon. Open the pressure cooker to see if the chickpeas are soft. If not repeat the above step and allow another 2 or 3 whistles depending on how soft the chickpeas are.
- Heat the cooking oil in a deep pan and when it is hot, add the onions and fry till translucent, now add the ginger, garlic and green chilies and fry for 2-3 minutes. Add the tomatoes and mix well and cook for 5-10 minutes till the tomatoes mush up.
- Add the boiled chickpeas, coriander, cumin, turmeric, red chili, salt, raw mango powders and garam masala and mix well.
- Add half cup of the remaining water just so that the chickpeas are not to dry and the masala wraps around the chickpeas well. You will see that the chickpeas become soft and mushy and absorb the water. Discard the remaining water.
- Turn off the fire and garnish with chopped onions, lemon juice and fresh coriander. Mix and serve while hot.
This dish is great to eat on its own or with a puri (Indian puffed bread)