ছোলার ডাল/Chickpea

ডাল/Dhal / Dal

Dal (also spelled daal or dhal; pronunciation: [d̪aːl]) is a term in the Indian subcontinent for dried, split pulses (that is, lentils, peas, and beans). The term is also used for various soups prepared from these pulses. These pulses are among the most important staple foods in SAARC countries, and form an important part of Indian, Nepalese, and Pakistani, Sri Lankan and Bangladeshi cuisines.

Differen types of Dal listed below:

1.        খেসারি ডাল/Grass pea

2.        মসুর ডাল /Lentil 

3.        মাষকলাই ডাল/Mashkelai ḍal  Vigna mungo

4.        মুগ ডাল /Mug daal Mung Bean

5.        সোনামুগ ডাল/Yellow Split  Mung

6.        সবুজমুগ ডাল/Green Moong

7.        মটর ডাল /Green Pea

8.        ছোলা ডাল /Chickpea

9.        অড়হর ডাল /Pigeon Pea

ছোলার ডাল/Chickpea

The chickpea or chick pea is a legume of the family Fabaceae, subfamily Faboideae. Its different types are variously known as gram, or Bengal gram, garbanzo or garbanzo bean, Egyptian pea, ceci, cece, chana, or Kabuli chana

Garbanzo Beans (also known as chickpea, Bengal gram, Hindi: channa, Gujarati: channa). Garbanzo beans are found in two forms, the smaller dark skinned beans known as desi channa and the larger white skinned beans known as Kabuli channa. Garbanzo beans are commonly eaten in India in as whole beans, as split lentils and a multitude of dishes are also made with garbanzo bean flour (known as besan). Channa Masala is the most popular dish made with Kabuli channa.

Channa are slightly nutty in taste. The brown ones are earthier in flavor and tend have a drier texture.

Nutrition Facts of ছোলা ডাল/Chickpea

Amount per   1 tbsp. (12.5 g)

Calories                                 46

                            % Daily Value*

Total Fat                                0.8 g               1%

Saturated fat                         0.1 g               0%

Polyunsaturated fat              0.3 g  

Monounsaturated fat            0.2 g  

Cholesterol                           0 mg               0%

Sodium                                  3 mg               0%

Potassium                             109 mg          3%

Total Carbohydrate               8 g                  2%

Dietary fiber                         2.2 g               8%

Sugar                                     1.3 g  

Protein                                  2.4 g               4%

Vitamin A                                                      0%     

Vitamin C                                                      0%

Calcium                                                         1%     

Iron                                                                4%

Vitamin D                                                     0%     

Vitamin B-6                                                  5%

Vitamin B-12                                               0%     

Magnesium                                                  3%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of ছোলা ডাল/Chickpea

Nutrients & Benefits of Chick Peas and Garbanzo Beans. Chickpeas contain healthy protein, fiber, vitamins and minerals. ... Chickpeas also offer specific health benefits, and consuming them regularly boosts your intake of a few key nutrients.

Chickpeas, or garbanzo beans, are a great source of plant-based protein and fiber, iron, zinc, phosphorus, B vitamins and more. With so many vitamins and nutrients, chickpeas benefit the body in a number of different ways. Here are the top six health benefits of chickpeas:

1. Helps Control Blood Sugar Levels

Bowl of chickpeas

Chickpeas, like all legumes, are a form of complex carbohydrate that the body is able to slowly digest and use for energy. This is essential, as all carbohydrates are not

created equal; some quickly raise blood sugar levels and lead to “spikes and dips” in energy (these are called simple or fast carbs), while others do the opposite and give us sustained fuel ((these are called complex carbs).

Chickpeas nutrition includes starch, which is a slow burning carbohydrate that the body does not react to by suddenly spiking glucose in the blood.

Unlike simple sugars- found in processed products like refined flour, white bread and pasta, soda, candy, and most other packaged foods- the starches found in chickpeas take an extended period of time to break down once consumed.

Starches contain natural sugars called glucose, which the body uses easily for many essential functions, however glucose can be troublesome for people who are pre-diabetic or who have diabetes. The process of digesting and utilizing the glucose found in all beans and starches is drawn-out, which is extremely important for diabetics who have trouble reaching a stable blood sugar level after contain sugars due to a resistance to insulin.

2. Increases Satiety and Helps with Weight Loss

Chickpeas are high in both protein and fiber, which helps to make you feel full and to curb food cravings and unhealthy snacking. Studies have shown that consuming fiber

is correlated with having a lower body weight.

Beans make a filling addition to any recipe because of their fiber, complex carbs, and protein. These macronutrients work together to give us a feeling of being full after eating, while also helping to control our blood sugar levels and therefore maintaining our energy.

Frequently consuming foods like fat burning garbanzo beans is an excellent way to aid in healthy and sustainable weight loss. The -feeling of satiety makes you less likely to snack on empty-calorie, processed junk foods between meals which can stall your weight loss.

Chickpeas are even more filling if you pair them with other nutritious whole-foods, like vegetables or organic goat cheese. Because they are so low in calories but high in essential fiber and protein, they are a perfect food for those that need to lose some weight but who are watching calorie intake.

3. Improves Digestion Thanks to a High Fiber Content

Chickpeas make my list for the 20 Ultimate High Fiber Foods, with roughly 6-7 grams per half cup serving. Unfortunately the modern western diet that many Americans consume leaves them deficient in dietary fiber; in fact it’s believed that less than 5 percent of Americans get the daily recommended amount of dietary fiber that they need to consume through food each day.

Fiber facilitates in healthy digestion by quickly moving foods through the digestive tract, helping to decrease symptoms of IBS and constipation. Fiber works by drawing fluids from the body and binding them to the bulk of forming stool, which contains toxins and waste that must be removed from the body.

Fiber also helps to balance pH levels and bacteria within the gut, increasing healthy bacteria while also decreasing unhealthy bacteria. An imbalance in gut flora bacteria is often linked to many different digestive problems.

The high amount of fiber in garbanzo beans is responsible for its filling effect and helps to improve digestion, but it does much more than this. Fiber aids in heart health, helps to control blood sugar levels, guards against cancer, heart disease, diverticulosis, kidney stones, PMS, obesity, and more.

Human Heart

4. Helps Protect Against Heart Disease and Cancer

Chickpeas have been shown to help balance unhealthy cholesterol levels, to reduce hypertension, and to protect against heart disease in multiple ways. This may be partially due to the high amount of fiber found in chickpeas, which helps people to avoid overeating and gaining harmful excess weight, especially around the vital organs.

Fiber works to create a gel-like substance in the digestive system that binds with fatty acids, helping to balance cholesterol levels. Both soluble fiber and insoluble fiber have been shown to be important in helping to control and manage hypertension.

Beans help to keep the arteries clear from plaque build-up, maintain healthy blood pressure levels, and decrease the chances of cardiac arrest and stroke. In fact studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.

Consuming beans has also been shown in studies to have protective benefits against cancer, in particular colon cancer, due to their high fiber content (6). Garbanzo beans were demonstrated in studies to help stall cancerous cells from further forming.

Because beans keep the digestive system, including the colon, free from harmful bacteria and toxic build-up, they create a healthier overall environment where pH levels are balanced, inflammation is reduced and therefore cancer cells cannot proliferate like they can in an unhealthy environment.

5. Provides Essential Vitamins and Minerals

Chickpeas nutrition boasts high levels of iron, zinc, folate, phosphorus, and B vitamins, all of which are especially important for vegetarians and vegans who may be lacking in these essential nutrients due to avoiding animal products. Chickpeas are

great source of folate, also called Vitamin B6. Folate is important for helping the body to effectively produce new cells as it plays a role in copying and synthesizing DNA.

It also helps the body utilize other B Vitamins in addition to protein (in the form of amino acids). A deficiency in folate can contribute to anemia, poor immune function, and poor digestion; and for pregnant women, a deficiency can lead to neural tube defects such as spina bifida.

Chickpeas nutrition also includes zinc. Zinc is an essential trace mineral that plays a role in over 100 important enzymatic reactions in the body. Zinc facilitates in bodily functions including protecting against free radical damage (also called oxidative damage), helps speed up wound healing, plays a part in the copying of DNA, and helps with the formation of hemoglobin within the blood.

A deficiency can include frequently getting sick with colds, leaky gut syndrome, and consistent digestive problems like diarrhea, poor eye health, infertility, thinning hair, and even stunted growth in children.

Legumes have an alkalizing effect on the body, which helps to balance pH levels by combating the high level of acidity that is common in most modern, western diets. When chickpeas are combined with a source of healthy fat, like olive oil for example which is the case with hummus, nutrient absorption is further increased.

Additionally, chickpeas are a good source of 3 nutrients that help to reduce common symptoms associated with PMS: magnesium, manganese, and vitamin B6.

6. Great Source of Plant-Based Protein scoop of chickpeas

Protein is an essential macro-nutrient that plays an important role in nearly every function in the body, from our vital organs, muscles, tissues and even hormone levels.

Consuming enough healthy protein helps you to naturally slow aging.

Proteins that we acquire from our diet help to create hemoglobin and important antibodies, to control blood sugar levels, help with muscle building and maintenance, give us lasting energy, fight bacteria, make us feel full, and help to heal wounds and injuries too.

Chickpeas nutrition not only contains important protein- about 15 grams per cup of cooked beans- but also has many other nutrients and fiber too. Those who are most at risk for not consuming enough protein are children, vegans and vegetarians.

Not eating adequate amounts of protein on a regular basis can result in muscle weakness, fatigue, low energy, eye problems such as cataracts, heart problems, poor skin health, imbalanced hormone levels and more. Because chickpeas are a completely plant-based source of vital protein, they are an excellent choice for non-meat eaters who need to be sure to consume enough of this macronutrient.

Chickpeas are often eaten with grains or vegetables, for example in stews or in hummus that is eaten with pita bread; these foods luckily work together to make up a “complete protein”. This means they contain all of the building-blocks of protein, called essential amino acids that are necessary for the body to acquire from food in order to use for body function and energy.

ছোলা ডাল/Chickpea Recipe, Bangladeshi

Chana Masala

Ingredients:

1 15 oz can of chickpeas (kable chana, Garbanzo beans)

3 tablespoons oil

Pinch of asafetida (Hing)

1 teaspoon cumin seeds

1 tablespoon Besan (gram flour) (available in Indian grocery stores)

1 large tomato chopped

1 teaspoon ginger paste

1 teaspoon chopped green chilies

2 teaspoons coriander powder

1/2 teaspoon turmeric

1/2 teaspoon red chili powder

1 teaspoon salt

1/4 teaspoon garam masala

1 teaspoon chopped cilantro (hara dhania)

Thinly sliced tomatoes for garnish

Method

Drain chickpeas and wash well.

Blend the tomatoes, green chilies and ginger to make a puree.

Heat the oil in a saucepan. Test the heat by adding one cumin seed to the oil; if seed cracks right away, oil is ready. Add the asafetida and cumin seeds. When cumin seeds crack, add the gram flour and stir-fry for a minute.

Add the tomato puree, coriander powder, turmeric, and red chili powder. Cook about four minutes on medium heat. The tomato

mixture will separate from the oil and reduce to about half in quantity.

Add chickpeas, salt, and one cup of water. Cook, covered, for seven to eight minutes on medium heat.

Press the chickpeas with a spatula to soften. Add more water as needed to keep the gravy consistency to your liking, and let it cook

on low heat a few more minutes.

Add the garam masala and cilantro. Let it cook for another minute.

Garnish with thin tomato slices.

Chick peas curry

Ingredients:

2 Cup Chick peas washed and drained

4 tablespoons tomato paste (from a can)

1/4 roughly minced onion

1 freshly chopped tomato

1 tablespoon ginger and garlic paste

2 cloves

2″ Indian cinnamon

2 cardamom

1/2 teaspoon cumin powder

1 tablespoon coriander powder

1 teaspoon garam masala or chole masala per taste

t tablespoon dried methi leaves

2 tablespoons minced cilantro

2 tablespoons oil

1 tablespoon butter

salt & chili powder per taste

1 cup water

Method

Make a puree out of 1/4 roughly minced onion and tomato paste in a blender.

In a pan heat 2 tablespoons oil. When the oil is hot, add cumin, cinnamon, cloves, and

cardamom.

Add pureed onion/tomato paste and sauté until raw smell goes off the onion – approximately 10 minutes.

Add ginger and garlic paste and sauté for additional 3 minutes followed by the freshly chopped tomatoes.

To this add garam masala or chole masala, chili powder, cumin powder and coriander powder. Let it cook for 2 minutes.

Then add drained beans and salt – let it cook for few minutes

Add 1 cup of water and bring it to a boil. Close the lid of the pan and let it cook at a reduced heat for additional 15 minutes.

From time to time check for the desired consistency and make sure the gravy doesn’t get burnt.

Once the desired consistency is reached, add dried methi leaves and let it slow cook for additional 2 minutes.

Then add minced cilantro and butter.

Mix everything together. Take the pan off the heat and let it stand for few minutes before serving.

Chicken, spinach and chickpea salad

Ingredients

 1 barbecued chicken, meat shredded

 250g cherry tomatoes, halved

 300g can chickpeas, drained, rinsed

 1/3 cup flat-leaf parsley leaves, roughly chopped

 100g feta cheese, crumbled

 1/3 cup olive oil

 1 lemon, juiced

 200g baby spinach

 Method

-Combine chicken, tomatoes, chickpeas, parsley and feta in a large bowl. Season with black pepper. Toss gently to combine.

-Combine oil, 2 tablespoons lemon juice and salt and pepper in a small bowl. Whisk until well combined.

-Add spinach to chicken. Drizzle with dressing. Toss to combine. Serve with bread.

Chick Pea Besan Barfi

Ingredients

11/4 coarsely ground chickpea flour (sold as ladoo besan in Indian stores)

6 pods of green cardamom, peeled and ground

¾ cup clarified butter (ghee)

¾ cup powdered sugar

Method

In a heavy bottomed skillet, dry roast the besan for about 15 minutes, stirring to ensure even roasting and keeping the flour from burning. At the end of this process the mixture should be fragrant and a few shades darker.

Stir in the powdered cardamom and add in the ghee, stirring contanstly to ensure that it melts and the mixture is lump free.

Stir in the powdered sugar and mix well until it melts.

Cook for 3 to 4 minutes, until the mixture is thick and smooth.

Pour onto a greased plate and let the mixture cool for about an hour, at this point it is quite firm. Cut the mixture into squares and or diamonds and serve.