KONDAIKADALAI SUNDAL/CHICK PEAS SUNDAL/GARBANZO BEANS FRY

The fiber contents are rich in Chick peas. It helps in prevention of digestive disorders and constipation. Chick peas are a good source of protein and  an excellent source of trace mineral manganese which is an essential co factor in a number of enzymes important in energy production and antioxidant defences. Just one cup of garbanzo beans supplies 84.5% of  the value of minerals. Garbanzo can boost your energy because of their high iron content. This is particularly important for menstruating women, pregnant or lactating  women and growing children. As you know  the iron content is an integral part of heamoglobin which transports oxygen from the lungs to various parts of the body and key role in the metabolism. It stabilizes blood sugars.

This is helpful in weight loss as it control appetite.  These garbanzo beans are helping the heart to be healthy. Regular intake of chick peas can lower LDL (bad cholesterol). The folate and magnesium contents in the chick peas strengthens the wall of the blood vessels and lowers the risk of heart attack.
It lowers the risk of breast cancer and protect against osteoporosis and minimizes hot flushes in post menopausal women

                                                                                                   source: healthfuldietandnutrition.com

We learnt about the amazing benefits of chick peas/garbanzos /Kondaikadalai through Google.

Now we are going to make Kondaikadalai sundal/Chickpeas fry/Garbanzo stir fry.

Ingredients.

Chick peas two cups
shallots chopped one tablespoon
green chillies two cut into four lengthwise  each
curry leaves one tablespoon
coriander leaves finely chopped half cup
shredded coconut one tablespoon
cooking oil one spoon
mustard seeds one small spoon
asafoetida half pinch
finely grated ginger optional one spoon
salt as needed.

Procedure:

Clean the kondaikadalai /chick peas and soak them for six hours.
Wash them three times and cook in the pressure cooker with three whistles with one cup of water and required salt.
Then drain the water if excess.
Heat the dry pan with the cooking oil.
Add mustard seeds to crackle.
Add onions, green chillies, curry leaves, ginger grates and little asafoetida.
Saute a while till the onions turn translucent.
Add cooked chick peas and mix well.
Add shredded coconut and coriander leaves.

Serve hot with sukku tea or milk tea or green tea  as evening snack. Perfect snack for monsoon.

Note: This dish is served as prasadam during Ganesh Chathurthi  and in our South Indian temples and other festivals.

Try dears..!

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