An empty fridge with no veggies? Fret not – try this delicious Garbanzo Beans Stir-Fry instead of a dry vegetable curry. The perfect side for your rice and the perfect mid-morning or mid-afternoon snack. This garbanzo beans sundal is an easy-to-make stir-fry which is full of vitamins and proteins. Check out the video recipe and how I served this along with the tomato rice.
Garbanzo Beans Stir-Fry
I know we always prepare the legume-based stir-frys or sundal during Navratri. But sundals are not only a great Navaratri prasadam but also a guilt-free and a healthy snack that curbs the hunger pangs. You can enjoy it with your coffee or tea too. As it is not for neivediyam (offering to God), I included onions as well.
But you can always skip the onion and also replace garbanzo beans with any other beans that you prefer. This is a basic recipe. You can mix and match other veggies and come up with your version.
My Vitamin B12 Saga
I know I had shared this on my IG a while ago, but I am repeating it for my blog readers. Last year I found out that I have Vitamin B deficiency. I am not following a vegan diet, but still, I found it is difficult to get that heavy dosage of Vitamin B12 from your daily vegetarian diet. No wonder I was feeling tired and fatigue and even depressed at times.
My numbers were so low that I had to take B12 shots on a regular basis. B12 shots are not fun. Errr no shots are fun. I had my last shot a couple of months before, and now I am on supplementary pills. Even though I am on supplemental, I wanted to make sure our daily food intake at least has some traces of Vitamin B12. I am in the learning process, and I will share what I learned and cooked on my blog and as well as on my Instagram feed.
Vegetarian and Vegan Sources of B-12
Vitamin B12 is abundant in animal products. There are only a few fine foods like dark green vegetables, tofu, edamame, soy nuts, butternut squash, some mushroom varieties, dairy products, calcium-fortified non-dairy beverages and bean sprouts that carry vitamin b12. Bean sprouts and legumes are a good (not excellent) source of the B vitamins riboflavin, pantothenic acid, vitamin B-6, thiamin, and niacin. (Source: WebMD).
I started to include a lot of sprouts and legumes in our diet. I usually make this Kala Channa Chat with sprouted black chickpeas; boiled peanuts sundal during the peanut season, matki usal, soybeans chole, etc.
Indian Vegetarian Meal Plan Series
As I mentioned last week, here I am with my second Indian vegetarian meal plan series, and I have Tomato Rice and this garbanzo beans stir-fry along with raita. Check out the full-length video and kindly share your thoughts and feedback.
Garbanzo Beans Stir-Fry Recipe
Now here comes the Garbanzo Beans Stir-Fry recipe – vegan and gluten-free!
Ingredients:
- Dried garbanzo beans – 1 cup
- Water – 3 cups
- Onion – 1/2
- Oil – 1 tsp
- Mustard seeds – 1/2 tsp
- Urad dal – 1/2 tsp
- Channa dal – 1/2 tsp
- Hing – 1/2 tsp
- Red chili powder – 1/2 tsp
- Salt – 1 tsp
- Chopped Cilantro – 1 tbsp
Prep-Work:
- Wash and soak the garbanzo beans for 4 hours.
- Pressure cook it for three whistles by adding 3 cups of water.
- Allow the pressure to release and drain the water.
Steps:
- Heat a pan or kadai and add the oil.
- When the oil is hot, add the mustard seeds, urad dal, channa dal, and hing.
- Allow it splutter and then add the onion and salt.
- Cook until it turns translucent.
- Now add the cooked garbanzo beans and red chili powder.
- Mix well and cook for two to three minutes over low heat.
- Turn off the heat and finally add the chopped cilantro and mix once.
- Serve this Garbanzo Beans Stir-Fry along with any rice or as a snack.
Notes:
- If you want to experiment with this Garbanzo Beans Stir-Fry recipe, you can replace garbanzo beans with any beans of your choice. If you are using canned beans, drain the water and wash twice before adding it to the onion mix.
- Adjust the salt and spice as per your preference.
- Onion is optional. You can skip the onion and add coconut instead.
Garbanzo Beans Stir-Fry
Ingredients
- 1 cup Dried garbanzo beans
- 3 cups Water
- 1/2 Onion
- 1 tsp Oil
- 1/2 tsp Mustard seeds
- 1/2 tsp Urad dal
- 1/2 tsp Channa dal
- 1/2 tsp Hing
- 1/2 tsp Red chili powder
- 1 tsp Salt
- 1 tbsp Chopped Cilantro
Instructions
Prep-Work:
- Wash and soak the garbanzo beans for 4 hours.
- Pressure cook it for three whistles by adding 3 cups of water.
- Allow the pressure to release and drain the water.
Steps:
- Heat a pan or kadai and add the oil.
- When the oil is hot, add the mustard seeds, urad dal, channa dal, and hing.
- Allow it splutter and then add the onion and salt.
- Cook until it turns translucent.
- Now add the cooked garbanzo beans and red chili powder.
- Mix well and cook for two to three minutes over low heat.
- Turn off the heat and finally add the chopped cilantro and mix once.
- Serve it along with any rice or as a snack.
Video
Notes
- You can replace garbanzo beans with any beans of your choice. If you are using canned beans, drain the water and wash twice before adding it to the onion mix.
- Adjust the salt and spice as per your preference.
- Onion is optional. You can skip the onion and add coconut instead.
Nutrition
I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.
