Tuesday, May 21, 2013

Indian Vegan chana(chick pea) and moong salad(Legumes and Lentil salad)

Kala chana(Black Skin covered chick peas):

In Hindi Chick peas are known as "Kala Chana".Garbanzo beans is  a type of legume (also known as chickpeas, Bengal grams, and Egyptian peas) have a delicious nutlike taste and buttery texture. They provide a concentrated source of protein that can be enjoyed year-round and are available either dried or canned.

There are two basic types of garbanzo beans. Most commonly seen at salad bars and in canned products are the "kabuli-type." These beans are cream-colored or sometimes whitish in color, fairly uniform and rounded in shape, and about twice as large as the second "desi-type." In addition to being much smaller, desi-type beans are darker (light tan to black in color) and more irregular in shape. I have use the "Chana"with a skin cover which is dark brown in color.

Nutrient benefits of Chick peas- chanas:
Digestive Tract Support
Unique Supply of Antioxidants
Decreased Cardiovascular Risks
Better Regulation of Blood Sugar
Increased Chances for Satiety and Decreased Caloric Intake

Resources takne from: The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world. Posted on whole foods website.

In this recipe you will see Legume and Lentil getting together and creating a great "Salad Dhamaka".

Moong dal(Green lentils):

The mung or moong bean[1] (also known as green gram) is native to India and various Asian sub continents. Whole cooked mung beans are generally prepared from dried beans by boiling until they are soft. Mung beans are light yellow in colour when their skins are removed.[2] Mung bean paste can be made by dehulling, cooking, and pulverizing the beans to a dry paste.[
Mung bean sprouts are germinated by leaving them in water for four hours of daytime light and spending the rest of the day in the dark. Mung bean sprouts can be grown under artificial light for four hours over the period of a week. They are usually simply called "bean sprouts".

Health benefits:
Low-Fat Protein
High Fiber
Low-Glycemic :
Because of the high amount of fiber, green gram dal is considered low-glycemic. It digests slowly and gradually releases glucose into your bloodstream, stabilizing your blood sugar. Consumption of low-glycemic foods lower your risk for developing diabetes, and since green gram dal prolongs the release of sugar into your bloodstream, it can help curb your post-meal cravings. A study published in 2008 in the "Journal of Agricultural and Food Chemistry" indicates that mung beans might lower blood glucose, triglycerides and cholesterol and might improve glucose tolerance.

Read more: http://www.livestrong.com/article/505486-green-gram-dal-health-benefits/#ixzz2TyQ5555q

 


This recipe is original and has never been made the way I made. My mom used to steam the chanas as I remember and would mix it with coconut and jaggery.But all the extras were my creation to make a versatile and healthy nutritious salad. So enjoy and have a delightful Legume and Lentil salad.

Preparation:
1 1/2 cup Kala Chana soaked in water covered till the top in a container overnite for atleast over 12 hrs
1/2 cup Green Lentils soaked in water covered till top in a seperate container overnite too.

Note: I had soaked the chanas for 2 days in a row. It is nice if you let the chana sprout too. I had no enough time. The more the legumes soaked makes it easier to boil them. I have a pressure cooker at home. It cooks faster in the pressure cooker.
The 1 and 1/2 cup chana doubles the size when soaked.
1 1/2 cup chana
2 cups water
1/4 tsp turmeric  powder
1/2 tsp curry powder
1/4 tsp red chilli powder
1/4 tsp cumin powder
salt to taste

Steam all the above in a pressure cooker for 20-25 minutes. time may vary depending on the type of pressure cooker.

The next morning I drain the water from the Lentils and let it sit to sprout for couple days. In case of Legumes, I use the same water to boil or steam or use fresh water as mentioned above.

Legume and Lentil Recipe:
1 and 1/2 cup masala boiled kala chana(strain all the water after steaming them)
1/2 cup green sprouted lentils
1 medium large red onions diced
2 medium sized roma or steak tomatoes diced
2 tblsp lime juice
Salt to taste
Handful of Cilantro for Garnish

Mix Legumes and lentils in a bowl. Add all the above ingredients, except cilantro. After mixing all the above, add cilantro for garnish.




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