CHICK PEA FRY IN BREAKFAST TABLE (KABULI CHANA, A HEALTHY RECIPE)

A healthy simple recipe that makes you happy. 

Today I am sharing with you a  recipe which will be helpful to you for your breakfast table or as 

evening snacks.

Chick pea or kabuli chana is the source of full nutrients .You can say it is a full bucket of vitamins, 

minerals and other nutritional elements.

It controls blood sugar level, promotes heart health, prevents cancer, delays aging.

The starch presents in chick peas slow down the rate at which the food is digested which helps in

 healthy life styles.

Here is some important merits that I should share with you about chickpeas.

1) Kabli chana has a glycemic index of 33 which is low in rate i.e. very helpful to lower the blood sugar

 level. The magnesium level is high in chick pea helps to control diabetes. Magnesium also helps in 

formation of bones and teeth and metabolism of calcium and potassium.

2) Chick peas are a type of legume, also known as garbanzo beans. Similar to other members of the 

legume family; chickpeas are rich in protein, fiber, and various nutrients.

Folate content per 1/2 cup (100g)

557 mcg (139% DV)

One cup of cooked chickpeas has 152% of your daily folate requirement. It helps your body to produce 

and maintain new cells especially red cells .It is particularly important for pregnant women to have 

enough folate.

3) Chickpeas are rich in zincs which take active part in metabolism, it also require for the synthesis of 

insulin by pancreas and for the immunity function.

4) Presence of phosphorus in chickpeas is good for bones and teeth.

5) Due to rich in soluble and insoluble fibre , chickpeas may reduces the absorption of cholesterol and 

so it lower total cholesterol and LDL( low density lipid).Hence it reduces risk of heart diseases.

6) It improves digestive system, helpful to reduce constipation and irritable bowel syndrome. Chickpea 

is also helpful to throw out harmful substances of the body.

Above are the merits of taking chickpeas in lunch, dinner and breakfast.

HERE IS THE SIMPLE RECIPE:

WHAT TO NEED:

1)      Chickpea: 1/2 kg

2)      For mixing: Chopped onion(1/2 cup), small pieces of tomatoes( 1/2 cup) ,chopped green chilies( 2 

teaspoons) ,finely sliced ginger: 1 ½ teaspoon) , chopped coriander leaves.

3)      Salt to taste. Preferably black salt.

HOW TO COOK:

Soak 1/2 kg chickpeas over night (washed with fresh water).Next day drain out all water and boil in 

pressure cooker Place a flat pan (you may use tawa) on gas and roast .No need to add oil. Cook  in low   

flame, do it till it change the color slightly.

Remove from tawa and keep in a container. Now a beautiful smoky smell will come out from roasted 

chickpea.

 Mix all ingredients with roasted chickpeas. 

Sprinkle chopped coriander leaves and lemon juice in it Add black salt according to your need. You 

may use ordinary salt instead of black salt, in that case the taste will differ. I used black salt.

Our chickpea fry in breakfast is ready to serve. It is really a healthy but simple recipe. Try it in your

 kitchen and share it with your friend circles. 

 I AM HAPPY TO SHARE IT.

 An another picture( cooked by me) of kabli chana recipe is in below . I will sure describe it later.

. THANK YOU.