JAIPUR: Chana, or chickpeas, has been a staple in Indian kitchens for centuries. Known for its high protein content, fiber, and essential vitamins and minerals, it is an ideal choice for vegetarians and non-vegetarians alike. Beyond nutrition, chana’s versatility makes it a key ingredient in a variety of dishes ranging from hearty curries to refreshing salads. Rich in antioxidants, low in fat, and highly satiating, chana supports digestion, boosts immunity, and helps maintain stable blood sugar levels, making it a must-have in everyday diets.
In India, chana is broadly classified into two types: Kabuli chana, the larger beige chickpea, and Desi chana, the smaller brown variety with a rough coat. Both types are used in cooking, though the Desi variant is particularly popular in traditional snacks like chana dal and sundal.
CHANA MASALA: A CLASSIC NORTH INDIAN DELIGHT
Chana masala is a staple in many North Indian households, combining tangy tomatoes, aromatic spices, and tender chickpeas into a flavorful curry. To prepare, soak one cup of Desi chana overnight. Drain and pressure cook with a pinch of salt until soft. Heat two tablespoons of oil in a pan, add cumin seeds, finely chopped onions, garlic, and ginger. Once golden, incorporate chopped tomatoes, turmeric, coriander, cumin powder, and garam masala. Stir in the cooked chickpeas and simmer for 10-15 minutes. Garnish with fresh coriander and a squeeze of lemon juice. Serve hot with steamed rice, roti, or naan for a wholesome meal.
CHANA SUNDAL: A SOUTH INDIAN FESTIVE SNACK
Chana sundal is a traditional South Indian preparation often served during festivals and religious ceremonies. This simple dish is both nutritious and refreshing. Begin by soaking one cup of white chickpeas overnight and then pressure cook until tender. Heat a teaspoon of oil, add mustard seeds, urad dal, and curry leaves, and sauté until aromatic. Toss in the cooked chickpeas along with a pinch of turmeric and salt. Finally, sprinkle freshly grated coconut over the top and gently mix. Chana sundal can be enjoyed as a healthy snack or as part of a festive meal, providing protein and fiber without overwhelming the palate.
CHANA SALAD: A QUICK AND HEALTHY OPTION
For those seeking a lighter option, chana salad is perfect. Boil one cup of chickpeas and allow them to cool. In a mixing bowl, combine chickpeas with finely chopped cucumber, tomatoes, onions, and bell peppers. Add fresh coriander, a dash of chaat masala, cumin powder, and lemon juice. Toss everything gently to coat evenly. This salad is a refreshing, nutrient-packed meal that can be eaten as a snack or a light lunch. It is especially suitable for those following a gluten-free or vegetarian diet, offering a balance of protein, fiber, and vitamins in every bite.
CHANA DAL: COMFORT IN A BOWL
Chana dal, the split chickpea, is a comfort food in many Indian homes. To prepare, rinse one cup of chana dal thoroughly and soak for at least an hour. Pressure cook with two cups of water until soft but not mushy. In a separate pan, heat ghee or oil, add cumin seeds, chopped garlic, and green chilies. Pour in the cooked dal, season with turmeric, salt, and a pinch of asafoetida, and simmer for a few minutes. Garnish with fresh coriander leaves and serve hot with steamed rice or chapati. Chana dal not only provides protein but also helps in maintaining healthy digestion due to its fiber content.
TIPS FOR COOKING CHANA PERFECTLY
Soaking chickpeas overnight reduces cooking time and enhances digestibility. For faster preparation, canned chickpeas can also be used, though fresh-cooked chickpeas have superior texture and flavor. Adding a pinch of baking soda during soaking can help soften the chana, making it perfect for curries or salads. Additionally, experimenting with regional spices and herbs can transform simple chickpeas into a variety of dishes, from tangy chaats in Maharashtra to spicy curries in Punjab or coconut-based preparations in Kerala.
Chana is more than just a legume; it is a symbol of health, versatility, and culinary tradition. From everyday meals to festive recipes, it can be incorporated in countless ways to support a balanced diet while delivering flavor, nutrition, and satiety. By exploring chana-based recipes like chana masala, sundal, salads, and chana dal, Indian households can enjoy meals that are wholesome, delicious, and deeply rooted in tradition.