Rajma & Chana Salad with Avocado (Kidney Beans & Chick Peas)

 

          Rajma (kidney Beans) has a lot of health benefits as it contains dietary fiber, reduces cholesterol and is good for diabetics. It is also a powerhouse of proteins, boosts energy and prevents constipation. Chickpeas, too, reduces cholesterol, prevents diabetes, aids in weight loss and is a good source of iron. Lastly, avocados helps in digestion, protects against cancer and is rich in nutrients. 

          So the combination of these three super foods in a salad form is good for our health. This wonderful salad is a quick fix for a lazy and late dinner. It is also a one-pot meal. Loaded with proteins, iron and fiber, it is a healthy substitute to any fried snacks. It can pep up your life a give you a feeling of lightness, thus satiating your appetite. Enjoy a bowl of this yummy salad with the dressing which will add a punch to your dish. 

• 1/2 cup rajma (red kidney beans), soaked overnight
• 1/2 cup black chana (chickpeas), soaked overnight
• 1 avocado, sliced
• 1 cucumber, sliced
• 1 tbsp. coriander leaves, chopped
• salt to taste
• 2 tbsp. olive oil
• 2 tsp. lemon juice
• 1 tsp. mustard sauce
• 1/4 tsp. pepper powder

          Pressure cook the rajma with enough water for 10-12 minutes on low flame after the first whistle.

          Drain and keep aside. Similarly, pressure cook the chana too in enough water for 6 whistles. Drain and keep aside.

          For the dressing, mix together the olive oil, lemon juice, mustard paste, salt and pepper powder.

          To serve, combine together the boiled rajma, chana, avocado, cucumber and coriander leaves. Pour the dressing over it and toss well. Serve as it is or with some garlic bread / soup.

 

Black Chickpeas Tikki / Patties / Cutlet / Kebabs

          These yummy and healthy tikkis made of black chickpeas are just perfect as a tea-time snack or can be served as appetizers along with kasundi (bottled mustard sauce), tomato sauce or green chutney). For a vegetarian version, egg can be substituted with potatoes or corn flour. 

           They can also be served as vegetable burgers along with onion, lettuce, cucumber, tomato and cheese slice. Besides, they can also be made into a roll / Frankie or packed as a lunch box meal. So check out the step by step pictorial recipe to prepare it. 

• 1/2 cup black chickpeas / chana, soaked overnight & boiled
• 1 small onion, chopped
• 1 tsp. ginger, grated
• 1 tsp. garlic, grated
• 2 green chilies, chopped
• handful of coriander & mint leaves, chopped
• 1 egg
• salt to taste
• 1 tbsp. fresh grated coconut
• 1/2 tsp. turmeric powder
• 1/2 tsp. coriander powder
• 1/2 tsp. cumin powder
• 1/2 tsp. garam masala powder
• 1 tsp. sesame seeds
• 1 tsp. oil
• 1 tsp. lime juice
• oil to shallow fry

           Blend the boiled chickpeas to a slightly coarse paste. Add all the above mentioned ingredients (except oil). 

          Take a small portion out of the mix and form into any tikki shape. Refrigerate for some time. 

           Heat 1 tbsp. oil in a pan and shallow fry the prepared tikkis, few at a time till golden in colour. 

           Drain on a kitchen towel and serve with kasundi (mustard sauce), tomato sauce or green chutney.

                      Blend boiled chickpeas to a coarse paste. Add all ingredients (except oil). 

                      Take a small portion of the mix & form into any shape. Refrigerate
                      for some time. 

                      Heat 1 tbsp. oil & shallow fry the prepared tikkis till golden in color. 

                Drain on a kitchen towel.

                         Serve with kasundi (mustard sauce), tomato sauce or green chutney.

Palak Chana Masala ( Black Chickpeas & Spinach Curry)

          Give a twist to your regular chana masala by adding some spinach. It makes for a healthy and nutritious combination. You can substitute the black chana with kabuli chana too. It is also a perfect side dish for poori, paratha, naan, chapatti, plain rice, jeera rice or pulao. So check out an easy step by step pictorial recipe to prepare it.

• 1 cup black chana (Chickpeas), soaked overnight
• 2 bunches of spinach, blanched & roughly chopped
• 2-3 tbsp. oil
• 1" cinnamon stick
• 2-3 green cardamoms
• 5-6 cloves
• 1 tsp. cumin seeds
• 2 bay leaves
• 2 onion, chopped
• 1 tbsp. ginger-garlic paste
• 1 tsp. tomato paste
• salt to taste
• 1 tbsp. coriander powder
• 1 tsp. cumin powder
• 1/2 tsp. turmeric powder
• 1 tsp. red chili powder
• 1 tsp. garam masala powder
• 1 tomato, chopped
• 1 tsp. lime juice 
• onion rings & coriander leaves to garnish

          Pressure cook the chana in sufficient water for 8-10 minutes on a low flame after the first whistle. 

          In a bowl mix together ginger-garlic paste, tomato paste and all the dry spices (except salt) along with some water and keep aside.

          Heat oil in a pan and temper with bay leaves, cinnamon, cardamoms, cloves and cumin seeds. Saute for a few seconds.

          Add the onion and fry till light brown. Then add the spice paste and continue to fry till the oil separates. Add the tomatoes and fry till it is mashed.

          Then add the boiled chana, salt and 1 cup water. Cover and simmer for 2-3 minutes. Add the spinach. Cover and simmer for another 2 minutes or till the oil separates. 

          When done, add the lime juice. Garnish with coriander leaves and onion. Serve with poori, naan, chapatti, steamed rice or jeera rice.

                   Heat oil & temper with bay leaves, cinnamon, cardamoms, clove & cumin 
                   seeds. Sauté for a few seconds.

                                 Add onion & fry till light brown. 

                                  Add spice paste & fry till oil separates. 

                                  Add tomatoes & fry till it is mashed.

                                 Then add boiled chana, salt ....

                                ...... and 1 cup water. Cover & simmer for 2-3 minutes. 

                            Add spinach. Cover & simmer for 2 min. or till oil separates. 

                                  When done, add lime juice.

                     Garnish with coriander leaves & onion. Serve with poori, naan, chapatti,

                      steamed rice or jeera rice.

Mexican Bean Salad with Brown Rice & Bell Peppers

            This is a very colorful and a nutritious salad - the Mexican way.  Spicy and tangy, this salad can also be served over grilled meats and chicken to suit your palate. The awesome dressing will definitely tickle your taste buds. It is very wholesome and an excellent light dinner meal.

• 1/2 cup rajma  (kidney beans), boiled
• 1/2 cup kabuli chana (white chickpeas), boiled
• 1/2 cup brown rice, cooked
• 1/2 cup black chana (chickpeas), boiled
• 1/2 cup red bell pepper, chopped
• 1/2 cup capsicum, chopped
• 1 onion, chopped
• 1/2 cup corn kernels
• 1/2 cup coriander leaves, chopped

Dressing-

• 2 tbsp. olive oil
• 2 tbsp. vinegar
• 1/4 tsp. pepper powder
• salt to taste
• 1 tbsp. lime juice
• 2 cloves, garlic, grated
• 1/2 tsp. roasted cumin powder
• 1/2 tsp. red chili powder
• 1 tsp. honey / sugar

            In a serving bowl, combine together all the ingredients from kidney beans to coriander leaves.

           For the dressing, whisk together all the ingredients from olive oil to sugar in a small bowl and keep aside.

          Just before serving, drizzle the dressing over the salad and serve.

Spicy Chana Fry

          Chana or Chickpeas are laden with fibre and proteins, so having it in any form is very healthy and nutritious. Here is a simple and an easy recipe of stir fry which can be had as a tea-time snack. 

          I flavoured it with the the generally discarded coriander stems. Lemon juice, chili flakes and pepper powder added that extra zing. Radhuni (celery seeds) can be substituted with either kalonji or cumin seeds.

• 1/2 cup black chana , soaked overnight
• 1/4 cup coriander stems, finely chopped
• 1 tbsp. oil
• 1/2 tsp. radhuni (celery seeds) / kalonji
• salt to taste
• pinch of turmeric powder
• 1 tsp. chili flakes
• 1/2 tsp. pepper powder
• 2 tbsp. lemon juice
• chopped coriander stems, lemon wedges, fresh chily & coriander leaves (opt)

          Boil the chana for 5-6 whistles in 2 cups water. Drain and keep aside (the drained water can be preserved for later use).

          Heat oil and temper with radhuni. after it stops spluttering, add the coriander stems and saute for a few seconds.

          Now add the boiled chana, salt, turmeric powder, chili flakes and pepper powder. Stir fry for a minute on medium flame. add the lemon juice and mix well.

          Garnish with coriander leaves, coriander stems, lemon wedges and fresh chily. Serve as a te-time snack or as a side dish with rice or chapattis.

Beans & Black Chickpeas Stir Fry

          A simple and an easy side dish for your dal-rice or with chapattis. Healthy and nutritious, they are very filling and can be had as a lunch box meal. It can be made in no time and there can be many variations to this dish by just a bit of mix and match. For example, fresh grated coconut, coriander leaves, some cumin powder, curry powder, etc. can be substituted.

• 2 cups beans, chopped
• 1/2 cup black chickpeas, boiled
• 1 onion, chopped
• 2-3 garlic cloves, chopped
• 2 green chilies
• 1" ginger, chopped
• 2 tbsp. oil
• 1/2 tsp. cumin seeds
• pinch of asafoetida
• salt to taste
• 1/2 tsp. turmeric powder
• 1/2 tsp. garam masala powder
• handful of mint leaves, chopped
• ginger juliennes to garnish

          Heat oil in a pan and temper with the cumin seeds. After it stops spluttering, add the asafoetida, onion, ginger, garlic and green chilies. Sauté till the onions turns light brown.

          Now add the beans, salt and turmeric powder and continue to sauté on low flame till it is soft. Add the boiled chickpeas, garam masala powder and the mint leaves. 

          Give it a stir and sauté for a minute or two till it is well combined. Serve with ginger julienne.

Rosemary Flavoured Black Chana (Chickpeas)

          A little twist can be given to the usual chana fry by adding some rosemary. It gives a completley different flavour and is a very quick and an easy recipe. As it is very healthy and nutritious, they can simply be had on its own, as a breakfast or as an evening snack. 

• 1 cup black chana (chickpeas), soaked overnight
• 1 onion, chopped
• 2-3 garlic cloves, chopped
• 1 tsp. ginger, grated
• 2 green chilies, chopped
• 2 tsp. oil
• 1 tsp. cumin seeds
• salt to taste
• 1/2 tsp. turmeric powder
• 1 tsp. coriander powder
• 1 tbsp. lemon juice / 1 tsp. amchur powder
• 2-3 sprigs rosemary, chopped

          Pressure cook the chana for 5-6 whistles. Keep aside to cool. Heat oil in a pan and temper with cumin seeds. Add the onion, ginger, garlic and green chilies.

          Saute till light brown. Now add the boiled and drained chana, salt, turmeric powder and coriander powder. Fry for 2-3 minutes on low flame till the chana is well combined with all the spices.

          When done, add the lemon juice and rosemary and mix well. Switch of the flame and serve as a breakfast or as a tea time snack.

Black Chana Stir Fry (Black Chickpeas)

         
            A simple and a nutritious snack item for the evening. Full of fibre and proteins, it can be had with tea. Also a perfect lunch box snack for kids too. Takes very less time to prepare if you have the chana already boiled and kept refrigerated. A dash of lime does the wonders.
       

• 1/2 cup black chana (chickpeas), soaked overnight
• 1 onion, chopped
• 2 garlic cloves, chopped
• 1/2 tsp. ginger, grated
• 2 green chilies, chopped
• 1 tbsp. oil
• 1/2 tsp. cumin seeds
• pinch of asafoetida
• salt to taste
• 1/2 tsp. turmeric powder
• 1 tsp. cumin powder
• coriander leaves, lemon wedges, onion rings and chilies to garnish

          Pressure cook the chana for 5-6 whistles till soft. Drain and keep aside. Heat oil in a pan and temper with cumin seeds and asafoetida. 

          Then add the onion, garlic, ginger and green chilies and saute till light brown.

          Add the boiled chana, salt, turmeric powder and cumin powder and fry for a minute or two. Serve, garnished with coriander leaves, onion rings, lemon wedges and chilies.

Black Chana (Chickpeas) and Veggie Salad

         
           A healthy and nutritious salad for all weight watchers. It is a perfect balanced meal any time of the day along with some clear soup as It contains no fat or cholesterol. Corn, broccoli, spring onion, celery and carrot too can be included.
       
 

• 1/2 cup black chana (chickpeas), soaked overnight
• 1 small cucumber, sliced
• 1/2 cup red, yellow and green capsicum, sliced
• 1/2 beetroot, sliced (opt)
• 1 onion, sliced
• 1-2 green chilies, chopped
• few coriander leaves, chopped
• 1 tsp. olive oil
• 1 tsp. lime juice
• salt, chili powder and pepper to taste

          Pressure cook the chana in 2 cups water for 5-6 whistle. Drain and mix with all the chopped veggies. 

          Add salt, chili powder, pepper powder, olive oil and lime juice and toss well. Serve at room temperature.

Avocado Salad

       
          Avocado is a very healthy fruit and helps in improving digestion, protects against cancer and osteoporosis. It is rich in nutrients, is healthy for our heart and vision. So here is a healthy salad made out of avocado, where I have also added a little amount of chickpeas, capsicum and cucumber. 

          You can let your imagination run wild here in this recipe by adding boiled and shredded chicken, sautéed prawns, sausages, cheese slices, tomatoes, etc. Make it very colorful which can be a feast to your eyes. A couple of garlic bread with this salad or a bowl of soup makes for a perfect light dinner.

• 1 Avocado, chopped
• 1/4 cup black chana, soaked overnight (chickpeas)
• 1/2 cup coloured capsicum combo, chopped
• 1/2 small cucumber, chopped
• 2 tbsp. chopped coriander leaves to garnish
• salt and pepper powder to taste
• 1 tsp. lemon juice
• 2 tsp. olive oil

          Boil the chana in 1 cup water till soft for 5-6 whistles. Drain and keep aside.

          Combine with all the veggies and toss with salt, pepper, olive oil and lemon juice. Serve, garnished with coriander leaves.

Rajma Chana Kebab (Kidney Beans Chickpea Patties)

          These are protein rich Kebabs made from boiled rajma (kidney beans) and boiled black chana (chickpeas). A quick healthy snack for the evening, it can be served as an appetizer too with green chutney or tomato sauce. 

          For a veggie version, egg can be substituted by boiled potatoes. They can also be served as Burger patty along with sliced tomato, cucumber, lettuce and cheese slice. It can be a great lunch box meal too. So check out the step by step pictorial recipe to prepare it. 
          

• 1 cup boiled black chana (chickpeas), mashed (makes 10 kebabs)
• 1 cup boiled rajma (kidney beans), mashed
• 1 egg
• salt to taste
• 1 tsp. lime juice
• 2 tbsp. coriander leaves, chopped
• 1 tsp. flaxseed
• 1/2 tsp. red chili flakes
• 1/2 tsp. roasted cumin powder
• 1/2 tsp. garam masala powder
• 2-3 tbsp. oil for shallow frying

          

          In a bowl, combine all the above mentioned ingredients (except oil) and refrigerate for 30 minutes. 

          Divide into equal portions and form into kebabs. Refrigerate again for some time.

          Heat oil in a pan and shallow fry them few at a time till golden brown on both sides.

          Drain on a kitchen towel. Garnish with coriander leaves and serve with tomato sauce or green chutney.

     Mix all the above ingredients (except oil) & refrigerate for 30                     minutes. 

     Divide into equal portions & form into kebabs. Refrigerate again for         some time.

     Heat oil & shallow fry them, few at a time, till golden brown on both         sides. Drain on a kitchen towel. 

Serve with tomato sauce or green chutney.