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3. Add the drained kidney beans and stir to coat with the spices. Add salt and water. Bring to a boil, reduce heat to a low boil, and simmer for about 10 minutes. Using the back of spoon, mash a few kidney beans against the pan.

4. Add garam masala and lemon juice.

5. Transfer to a serving bowl and garnish with cilantro. Serve with rice or flatbread.

NUTRITION INFORMATION PER SERVING:

Calories: 170; Total Fat: 7 g (Saturated Fat: 0.5 g); Carbohydrate: 20 g; Protein: 7 g; Fiber: 6 g;

Sodium: 355 mg

GF, LF

Blackened Spicy Chickpeas

Chole

SOAK : 6 hours or longer

PREP : 10 minutes

COOK : 40 to 70 minutes

MAKES: 8 servings

SERVING SIZE: ½ cup

Chole is a Punjab specialty that is often found at Indian parties. For best results, start with dried beans. Chole goes with everything, including rice, flatbread, or toast—but for a special treat, serve it with Bhatura (page 167).

1½ cups dry chickpeas

5 cups water, divided

1¼ teaspoons salt

2 teabags or 2 teaspoons tea leaves (any type

of black tea)

2 tablespoons canola or vegetable oil

1 teaspoon cumin seeds

¾ cup onion, finely chopped

2 teaspoons garlic, finely chopped

2 teaspoons ginger, peeled and grated

2 teaspoons green chiles, chopped, or ½

teaspoon cayenne pepper, or to taste

1½ teaspoons tamarind paste, or 3 tablespoons

tamarind sauce (page 25)

1 tablespoon ground coriander

1½ teaspoons garam masala

2 tablespoons cilantro, chopped, for garnish

¼ cup red onion, sliced, for garnish

4 to 6 tomato slices, for garnish

1. Rinse chickpeas in 2 to 3 changes of water. Soak beans in at least 3 inches of water, for 6 hours or longer. Drain the soaking water.

2. (For best results, prepare in a pressure cooker. To cook in a skillet, see Note below.) In a pressure cooker, place chickpeas, 4 cups of water, and salt. Bring to a boil. After 3 to 4 minutes, skim off the foam with a large slotted spoon and discard. Cover with a pressure cooker lid and put the pressure weight in place. Cook on medium-high heat until the pressure develops. Reduce heat to medium and cook under pressure for about 17 minutes. Cool the cooker until all the pressure is removed. Open the lid carefully. Check beans for tenderness. The chickpeas should easily mash with a spoon against the side of the pan. As you stir the chickpeas, some of them will fall apart (that is how soft you want them).

3. In the meantime, in a separate pan or a microwave-safe bowl, bring 1 cup water to a boil. Add teabags and let steep for about 10 minutes. Squeeze and discard the tea bags. Set aside.

4. Heat oil in a nonstick fry pan over medium-high heat. Add cumin seeds and cook for a few seconds until golden brown. Add onion and fry 2 to 3 minutes until golden brown, stirring frequently. Stir in garlic, ginger, and green chiles, and cook for a few seconds.

5. Add the cooked chickpeas and stir. Add tea water, tamarind, coriander, and garam masala. Bring to a boil and reduce heat. Cover and simmer for about 20 minutes, stirring occasionally. If necessary, add more water, to avoid sticking to the bottom. The finished product should be like a thick stew. It will thicken as it cools.

6. Transfer to a serving platter. Garnish with chopped cilantro, sliced onions, and tomato rings.

NOTE: To cook in a skillet: Combine soaked, drained chickpeas, 6 cups water, and salt. Add ¼ teaspoon baking soda. Skim off the foam after 3 to 4 minutes with a large slotted spoon and discard. Reduce heat to a low boil and simmer for 40 to 50 minutes, until beans are very tender. The chickpeas should be slightly split and mash easily with a spoon against the side of the pan. As you stir the chickpeas, some of them will fall apart (that is how soft you want them). Continue to follow steps 3 to 6.

NUTRITION INFORMATION PER SERVING:

Calories: 173; Total Fat: 6 g (Saturated

Fat: 0.5 g); Carbohydrate: 24 g; Protein: 7 g;

Fiber: 7 g; Sodium: 373 mg

GF, LF

Quick Chickpea Curry

Kabuli Chane Ki Subji

PREP : 10 minutes

COOK: 15 minutes

MAKES: 8