Skip to main content
Submitted by PatientsEngage on 2 June 2014

Chickpeas or garbanzo beans are rich in fibre, iron, phosphorus and the B-complex vitamins. It has been seen that eating chickpeas control blood sugar levels after meals, so it is good for people with diabetes. This recipe also uses poppy seeds, which are a good source of calcium and fibre, low in sodium and have no fat or cholesterol, as well as coconut, which provides certain essential fats missing from other vegetable oils. In this recipe they have been used in proportions that are healthy without increasing the overall caloric content. Instead of poppy seeds, you can also use pumpkin or melon seeds, which are rich in antioxidants like zinc, manganese and Vitamin E and also control post-meal blood sugar spikes.

Ingredients:

300g chickpeas 

2-3 tomatoes 

2 tbsp cooking oil 

Small bunch coriander leaves 

Salt to taste

Grind to a paste: 

2 large onions 

1 tsp coriander seeds 

1 tbsp poppy seeds or pumpkin or melon seeds 

2 tbsp grated fresh coconut 

1 ½ inch ginger 

2 green chillies 

2 red chillies 

½ tsp garam masala powder 

Method:

1. Soak the chickpeas overnight and cook in a pressure cooker (along with the water used for soaking) with a pinch each of salt and turmeric powder. 

2. Chop the tomatoes. 

3. In a cooking pot, heat the oil. Add the tomatoes and stir till soft. Add the onion paste and cook for a few minutes. 

4. Strain the chickpeas and keep the stock aside. Add the chickpeas to the curry masala. Cook for 2 minutes and add the reserved stock. Adjust the seasoning. Cover and allow to simmer for 5 – 7 minutes. 

5. Serve hot with finely chopped coriander leaves as garnish.

Nutrients per serving: 

Calories – 240 kcal; Carbohydrates – 35.4g; Proteins – 9.4g; Fat – 6.5g; Calcium – 130g; Vitamin A (beta carotene) – 217mcg (Vitamin A content may increase if the oil used in cooking is fortified with the vitamin); Vitamin C – 12mg

Community
Condition