An empty fridge without veggies? Fret not – try these delicious garbanzo beans stir fry instead of dry vegetable curry. A perfect side for your rice and a 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.
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.
Now here comes the garbanzo stir-fry recipe,
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 it along with any rice or as a snack.
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.
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.
This looks absolutely delicious
Thanks a lot.