Dive into the heart of Bihari cuisine with this delectable and nutritious Chana Turai/Nenua Chana Sabzi, which beautifully marries the earthy flavors of black chickpeas with the light, slightly sweet essence of ridge gourd. This dish not only serves as a wholesome vegetarian delight but also fits well into a diabetic-friendly meal plan, making it a perfect addition to your lunch table. This recipe is easy to prepare and brings forth a wonderful medley of spices that transform simple ingredients into a mouthwatering experience.
Ingredients
| Ingredient | Quantity |
|---|---|
| Kala Chana (Brown Chickpeas) | 1 cup (soaked overnight) |
| Ridge Gourd (Turai/ Peerkangai) | 500 grams (sliced) |
| Mustard seeds | 1 teaspoon |
| Methi Seeds (Fenugreek Seeds) | 1 teaspoon |
| Asafoetida (Hing) | 1 pinch |
| Onions | 2 (sliced) |
| Garlic | 4 cloves |
| Green Chilli | 2 (chopped) |
| Cumin seeds (Jeera) | 2 teaspoons |
| Red Chilli powder | 2 teaspoons |
| Coriander Powder (Dhania) | 1 teaspoon |
| Turmeric powder (Haldi) | 1 teaspoon |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Mustard oil | 1 tablespoon |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | Approximately 180 |
| Protein | 9 grams |
| Total Fat | 8 grams |
| Saturated Fat | 1 gram |
| Carbohydrates | 26 grams |
| Dietary Fiber | 6 grams |
| Sugars | 2 grams |
| Sodium | 20 mg |
Preparation Time
| Time | Duration |
|---|---|
| Prep Time | 500 minutes (8 hours for soaking) |
| Cook Time | 45 minutes |
| Total Time | 545 minutes |
| Servings | 4 |
Instructions
To begin your culinary journey into the world of Chana Turai/Nenua Chana Sabzi, you will first need to soak the brown chickpeas overnight, or for at least 8 hours, in water. This soaking process is essential, as it allows the chickpeas to soften and absorb water, making them easier to cook and digest.
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Heat a kadai (a traditional Indian wok) over medium heat and add the mustard oil. Once the oil is hot, add the mustard seeds and let them splutter, releasing their delightful aroma.
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Next, sprinkle in the fenugreek seeds along with a pinch of asafoetida (hing), which enhances the overall flavor and aids digestion. Allow these spices to sizzle for a few seconds before adding the sliced onions to the pan. Sauté the onions until they turn translucent, which should take about 5-7 minutes.
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After the onions are nicely cooked, toss in the chopped green chillies. Stir everything together, letting the flavors meld for a minute.
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At this stage, it’s time to introduce the vibrant spices into the mixture. Add the red chilli powder, turmeric powder, and coriander powder. Stir well to ensure that the spices coat the onions evenly, allowing their flavors to release into the oil.
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Now, drain the soaked kala chana and add it to the kadai, along with a little bit of the soaking water to help cook the chickpeas. Mix everything well, and let it come to a boil. You want to simmer this mixture until most of the water has evaporated, which should take about 5-7 minutes.
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Once the water has reduced, add the sliced ridge gourd to the pan, mixing it thoroughly with the chana and spices. If you find the mixture too dry, feel free to add about half a cup of water. Cover the kadai with a lid and let it cook on low heat for about 10-15 minutes, or until the ridge gourd is tender.
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After cooking, remove the lid and sprinkle the dry mango powder (amchur) and cumin powder over the sabzi. Gently mix to combine these final touches, ensuring the spices coat the dish. Sauté for a few more minutes, letting the remaining moisture evaporate.
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Your Chana Turai/Nenua Chana Sabzi is now ready to serve! Enjoy it hot with fluffy phulka (Indian flatbread) or a bowl of steamed rice, transforming your lunch into a delightful and nutritious feast.
Indulge in this rich tapestry of flavors, where the robust earthiness of black chana meets the delicate texture of ridge gourd, making every bite a celebration of wholesome goodness and vibrant culinary tradition. This recipe embodies the essence of love in cooking, inviting you to savor the warmth and comfort of home-cooked meals.