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SERVING SIZE: ¾ cup

On those late days at the office, this is my standby last-minute bean dish. Everyone loves it, and it’s easy to pull together in less than thirty minutes. Serve with plain rice and salad.

2 (16-ounce) cans chickpeas, or 3 cups

cooked chickpeas

2 tablespoons canola or vegetable oil

⅛ teaspoon asafetida powder

1 teaspoon cumin seeds

1 cup onion, finely chopped

2 teaspoons ginger, peeled and grated

1½ cups tomatoes, chopped, or ½ cup canned

chopped tomatoes

½ teaspoon turmeric

2 teaspoons ground coriander

½ teaspoon cayenne pepper, or to taste

½ teaspoon salt

3 cups water

½ teaspoon garam masala

2 teaspoons lemon or lime juice

2 tablespoons cilantro, chopped

1. Rinse canned beans in a strainer. Set aside.

2. Heat oil in medium skillet on medium-high heat. Add asafetida and cumin seeds, and cook for a few seconds until cumin seeds turn golden brown. Add onion and fry 2 to 3 minutes until golden brown. Add ginger and tomatoes. Cover and cook for about 2 minutes. Use a masher or the back of a spoon to mash the tomatoes until well blended.

3. Add turmeric, coriander, and cayenne pepper, and stir for a few seconds. Add the chickpeas 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 a spoon, mash a few chickpeas against the pan.

4. Add garam masala and lemon juice. Transfer to a serving bowl and garnish with cilantro.

NUTRITION INFORMATION PER SERVING:

Calories: 156; Total Fat: 5 g (Saturated Fat: 0.5 g); Carbohydrate: 22 g; Protein: 6 g; Fiber: 6 g:

Sodium: 297 mg

GF

Black Chickpea Curry

Kaale Chane

SOAK : 6 hours or longer

PREP : 10 minutes

COOK : 40 minutes (pressure cooker)

MAKES: 8 servings

SERVING SIZE: ½ cup

Though they are similar in shape and size, black (kaale) chana taste very different from chickpeas. Black chana have a firmer texture and taste nuttier and heartier than chickpeas. Although you can substitute chickpeas, if desired, I would encourage you to try the black chana and experience the difference. These beans take a long time to cook; for best results, use a pressure cooker.

1 cup whole black chana (kalla chana)

4 cups water

1 teaspoon salt

1 teaspoon turmeric

PASTE

½ cup tomato sauce or 1 cup tomatoes,

chopped

1 cup onion, chopped

2 teaspoons ginger, peeled and chopped

2 teaspoons garlic, chopped

1 teaspoon green chiles, chopped, or ½

teaspoon cayenne pepper, or to taste

¼ cup raw cashews or slivered almonds

1 teaspoon cumin seeds

2 teaspoons ground coriander

2 tablespoons canola or vegetable oil

½ teaspoon sugar

½ teaspoon garam masala

1 tablespoon lemon or lime juice

2 tablespoons chopped cilantro

1. Wash beans in 2 to 3 changes of water. Soak for 6 hours or overnight. Drain the water.

2. (For best results, cook in a pressure cooker. To cook in a skillet, see Note below.) In a pressure cooker, combine beans, 4 cups water, salt, and turmeric. Cover with a lid and put the pressure weight in place. Once pressure develops, reduce heat and cook under pressure for 20 minutes. Cool the cooker until the pressure is removed. Open the lid carefully. Check beans for tenderness. The beans should be soft and mash easily with a spoon against the side of the pan. The liquid will become red from the beans. (If the beans are not soft enough, give pressure for another 5 to 10 minutes.)

3. While beans are cooking, grind tomato sauce, onions, ginger, garlic, green chile, cashews, cumin seeds, and coriander to a smooth paste. Set aside. If needed, add 1 to 2 tablespoons of water to grind the onions.

4. In a nonstick frying pan, add the ground onion masala. Cook over medium-high heat, stirring occasionally until all the water evaporates. Add the oil and continue cooking until the onion masala colors and is thick enough to draw away from the sides and bottom of the pan in a dense mass.

5. Add the onion paste to the boiled beans and stir thoroughly. Bring to a boil and reduce heat to a simmer, 10 minutes.