Hara Chana ki Sabzi (Green Chickpeas Stir-fry) Recipe

SMC Kitchen

Hara Chana ki Sabzi (Green Chickpeas Stir-fry) Recipe

Hara Chana, also known as fresh green chickpeas, is a nutritious and flavorful ingredient commonly used in Indian cuisine. This seasonal legume is packed with protein, fiber, and essential vitamins, making it a great choice for a healthy meal. Hara Chana ki Sabzi is a simple yet delicious stir-fry that can be prepared with minimal ingredients while retaining maximum taste. This dish pairs well with roti, paratha, or rice and can be enjoyed as a side dish or even as a light meal on its own.

Let’s dive into the detailed recipe for Hara Chana ki Sabzi in an easy-to-follow manner.

Hara Chana ki Sabzi (Green Chickpeas Stir-fry) Recipe

Ingredients

To prepare Hara Chana ki Sabzi, you will need the following ingredients:

Main Ingredients:

  • 2 cups Hara Chana (fresh green chickpeas)
  • 1 medium-sized onion (finely chopped)
  • 2 medium-sized tomatoes (finely chopped or pureed)
  • 1 green chili (finely chopped)
  • 1-inch piece ginger (grated or finely chopped)
  • 4-5 garlic cloves (finely chopped or minced)

Spices and Seasonings:

  • 2 tablespoons oil (mustard oil or any cooking oil)
  • 1 teaspoon cumin seeds (jeera)
  • ½ teaspoon turmeric powder (haldi)
  • 1 teaspoon coriander powder (dhaniya powder)
  • ½ teaspoon red chili powder (adjust to taste)
  • ½ teaspoon garam masala
  • Salt to taste
  • Fresh coriander leaves for garnish

Optional Ingredients:

  • ½ teaspoon amchur (dry mango powder) for a tangy taste
  • 1 teaspoon kasuri methi (dried fenugreek leaves) for added flavor

Step-by-Step Instructions

Step 1: Prepare the Hara Chana

  1. If you are using fresh green chickpeas, rinse them thoroughly under running water.
  2. If using frozen green chickpeas, let them thaw at room temperature before cooking.

Step 2: Heat Oil and Temper the Spices

  1. Heat 2 tablespoons of oil in a pan or kadai over medium heat.
  2. Once the oil is hot, add 1 teaspoon of cumin seeds (jeera) and let them crackle.
  3. Add finely chopped garlic and sauté for a few seconds until aromatic.
  4. Now, add grated ginger and chopped green chili, and sauté for another 30 seconds.

Step 3: Sauté the Onions

  1. Add chopped onions and cook until they turn golden brown. Stir occasionally to prevent burning.
  2. Once the onions are nicely browned, add chopped or pureed tomatoes.
  3. Stir well and cook until the tomatoes turn soft and oil starts to separate from the mixture.

Step 4: Add the Spices

  1. Lower the flame and add the following spices:
    • ½ teaspoon turmeric powder
    • 1 teaspoon coriander powder
    • ½ teaspoon red chili powder
    • Salt to taste
  2. Mix well and cook for a minute to ensure the spices are well combined with the onion-tomato mixture.

Step 5: Add Hara Chana and Cook

  1. Now, add Hara Chana (green chickpeas) to the pan and mix everything well.
  2. Stir-fry the chickpeas for 2-3 minutes to coat them with the masala.
  3. Add ½ cup of water, cover the pan, and let the chickpeas cook on a low-medium flame for about 8-10 minutes.
  4. Stir occasionally and check if the chickpeas have softened. If needed, add a little more water and cook for a few more minutes.

Step 6: Final Touch and Garnishing

  1. Once the chickpeas are cooked and tender, add ½ teaspoon garam masala and mix well.
  2. If you like a tangy taste, add ½ teaspoon amchur powder and stir.
  3. Optionally, crush 1 teaspoon of kasuri methi between your palms and sprinkle it over the sabzi for added flavor.
  4. Finally, garnish with fresh coriander leaves and mix well.

Serving Suggestions

  • With Roti or Paratha: Serve Hara Chana ki Sabzi hot with fresh roti, paratha, or puri for a delicious meal.
  • With Rice: It pairs well with steamed rice and dal, making for a wholesome combination.
  • As a Side Dish: Serve it as a side dish with other Indian curries or vegetable dishes.
  • Healthy Option: You can also enjoy it as a protein-rich salad by squeezing some lemon juice on top.

Tips and Variations

  1. For a Gravy Version: If you prefer a curry-like consistency, add 1 cup of water or coconut milk and let it simmer for a few minutes.
  2. Spice Level: Adjust the green chili and red chili powder according to your spice preference.
  3. Extra Nutrition: You can add diced potatoes, carrots, or bell peppers for additional texture and nutrition.
  4. Healthier Cooking: If you want to use less oil, sauté the ingredients in 1 tablespoon of oil and add a little water to prevent sticking.
  5. Using Dried Chickpeas: If you have dried Hara Chana, soak them overnight and then pressure cook before using in the sabzi.

Health Benefits of Hara Chana

  1. High in Protein: A great plant-based protein source for vegetarians.
  2. Rich in Fiber: Supports digestion and promotes gut health.
  3. Low in Calories: Helps in weight management while keeping you full for longer.
  4. Good for Diabetics: Helps regulate blood sugar levels.
  5. Packed with Antioxidants: Boosts immunity and overall well-being.

Hara Chana ki Sabzi (Green Chickpeas Stir-fry) Recipe

Conclusion

Hara Chana ki Sabzi is a simple yet nutritious dish that can be easily prepared at home. With minimal ingredients and a straightforward cooking process, this recipe is perfect for anyone looking to enjoy a healthy and delicious meal. Whether you pair it with roti, rice, or have it as a standalone dish, the flavors and health benefits make it a must-try recipe.

Try making this dish at home and enjoy the goodness of fresh green chickpeas in every bite! 😊


हिंदी में पढ़ने के लिए यहाँ क्लिक करें।


THANK YOU 🙏


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