BLACK (KALA) CHANA SOUP WITH BEETROOT

Black Chana (Kala Chana) soup is protein rich recipe. It is having low glycemic index and good for diabetic people. It is very good for kids, it helps increasing appetite, improve the digestive system, cood for cold and clear throat. Black/kala Chana is commonly used in Indian kitchen to make curry and chats. Let us try soup made of Black Chana with combination of beetroot and other healthy ingredients like Jeera, Hing etc. which make this recipe very nutritious. Chana is a good source of dietry fiber, Vitamin C, iron, calcium and protein. 

Preparation Time: 10 mins   Cooking Time: 20 mins   Total Time: 30 mins   
Makes 4 servings 

Ingredients:-

1/2 tbsp olive oil

1 cup Black/kala Chana

1 tsp cumin seeds (Jeera)

1 pinch of asofetida powder (Hing) 

1 tsp finely chopped ginger (Adrak)

5 cup water

salt to taste

1 tsp freshly ground black pepper

1 cup chopped beetroot

1 tbsp lemon juice

Method:-

1. wash and soak Black/kala chana in 5 cups of water for at least 6 hours. 

2. Heat the oil in a pressure cooker over medium heat. once oil is heated then add the cumin seeds (jeera). As cumin seeds starts crackling then add asofetida power (hing) in the oil and stir for few seconds. Now add chopped ginger and black pepper. 

3. Now add soaked black chana and beetroot into the pressure cooker along with water. close the pressure cooker. Now cook the chana and wait till 4-5 whistles on medium flame.   

4. turn off the flame and wait till all the steam has released before opening the pressure cooker. 

5 Now add the salt and blend with the hand blender to thicken the soup. It is up to your choice you want to make smooth soup or crunchy texture. So blend it as per your choice. 

6. Now you add the lemon juice before serving. You can garnish the soup with coriander leafs and add cream or butter on top of it. 

Nutrient facts per serving (Aprox. Source wikipedia)

beetroot is a rich source (27% of the Daily Value, DV) of folate and a moderate source (16% DV) of manganese, with other nutrients having insignificant content 

Chickpeas/ black Chana/ Kala/Chana are a nutrient-dense food, providing rich content (20% or higher of the Daily Value, DV) of protein, dietary fibre, folate, and certain dietary minerals such as iron and phosphorus. Thiamin, vitamin B₆, magnesium, and zinc contents are moderate, providing 

10–16% of the DV. Chickpeas have a Protein Digestibility Corrected Amino Acid Score of about 0.76,^[24] which is higher than many other legumes and cereals.