kala chana amti recipe | sprouted kala chana ambti | healthy Maharashtrian amti |
by Tarla Dalal
Added to 226 cookbooks
This recipe has been viewed 136339 times
kala chana amti recipe | sprouted kala chana ambti | healthy Maharashtrian amti | with 53 amazing images.
kala chana amti recipe | sprouted kala chana ambti | healthy Maharashtrian amti is a perfect blend of flavour and nourishment in a bowl. Learn how to make sprouted kala chana ambti .
To make kala chana amti, for the onion paste, combine all the ingredients in a broad non-stick pan and dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Keep aside to cool slightly. Blend the mixture in a mixer to a smooth paste using 2 tbsp of water. Keep aside. Combine the sprouts, 1½ cups of water and salt in a pressure cooker, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Heat the oil in a deep non-stick pan and add the mustard seeds. When the seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for another 2 minutes or till the onions brown. Add the turmeric powder and chilli powder and sauté on a medium flame for a few more seconds. Add the onion paste and sauté on a medium flame again for 2 minutes. Add the kala chana (along with water in which they were cooked) and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Serve immediately garnished with coriander.
Like sambhar is to Tamil Nadu, amti is to Maharashtra. Amti is a flavourful dal preparation that is frequently prepared in Maharashtrian households. It is a versatile dish with many variants, and this particular one is a sprouted kala chana ambti.
Healthy Maharashtrian amti is rich in fibre and protein due to the use of kala chana, which is sprouted to ease digestion and improve the nutritional profile. When cooked with a masala paste of onions and dry spices, this amti becomes quite irresistible, making it a perfect choice for weight-watchers who like to enjoy tasty and spicy food.
The fibre in this kala chana amti can be beneficial to diabetics and heart patients in managing blood sugar levels and blood cholesterol levels. Onions are a good source of antioxidant quercetin which is an added health boost to protect the heart.
Tips for kala chana amti. 1. Add the kala chana (along with water in which they were cooked). 2. Dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Remember to keep stirring while roasting as there is no oil added. 3. Kala chana amti is spicy. So you can reduce the chilli powder from 1/2 tsp to 1/4 tsp chilli powder or skip it.
Enjoy kala chana amti recipe | sprouted kala chana ambti | healthy Maharashtrian amti | with step by step photos.
For the onion paste- Combine all the ingredients in a broad non-stick pan and dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Keep aside to cool slightly.
- Blend the mixture in a mixer to a smooth paste using 2 tbsp of water. Keep aside.
How to proceed- To make kala chana amti, combine the sprouts, 1½ cups of water and salt in a pressure cooker, mix well and pressure cook for 3 whistles.
- Allow the steam to escape befoe opening the lid.
- Heat the oil in a deep non-stick pan and add the mustard seeds.
- When the seeds crackle, add the asafetida and curry leaves and sauté on a medium flame for a few seconds.
- Add the onions and sauté on a medium flame for another 2 minutes or till the onions brown.
- Add the turmeric powder and chilli powder and sauté on a medium flame for a few more seconds.
- Add the onion paste and sauté on a medium flame again for 2 minutes.
- Add the kala chana (along with water in which they were cooked) and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasaionally.
- Serve the kala chana amti immediately garnished with coriander.
Handy tip:- For 1½ cups of sprouted kala chana, soak ¾ cup of raw kala chana in enough water in a bowl overnight, drain them and keep aside to sprout for 12 to 15 hours.
Sprouted Kala Chana Amti Video by Tarla Dalal
Kala Chana Amti, Maharashtrian Kala Chana Ambti recipe with step by step photos
-
like kala chana amti recipe | sprouted kala chana ambti | healthy Maharashtrian amti | then check our Maharashtrian dal, varan, amti recipes and some recipes we love.
- usal recipe | Maharashtrian usal | traditional Kolhapuri misal | Puneeri misal | with 53 amazing images.
- moong dahi misal recipe | healthy moong dahi chaat | dahi moong chaat | sprouted moong dahi chaat with 15 amazing images.
- Sabudana Khichdi recipe | maharashtrian sabudana khichdi | sago khichdi | with 26 amazing images.
-
what is sprouted kala chana ambti made off? is made from
-
In a bowl, take 3/4 cup kala chana.
-
Wash it twice in water to remove chemicals and dirt. This is the clean kala chana.
-
Cover and soak overnight.
-
This is what it looks like in the morning. They have doubled in size after soaking.
-
Drain the water from the kala chana by placing a muslin cloth over a sieve. Make sure you have a bowl underneath to collect the water and then discard it.
-
Tie up the muslin cloth and let the kala chana sprout for 24 hours.
-
This is how the sprouted kala chana looks.
-
Homemade sprouted kala chana
-
OR you can buy sprouted kala chana from the market. That is the easiest.
-
In a broad non-stick pan put 1/2 cup roughly chopped onions.
-
Add 4 cloves (laung / lavang).
-
Add 1 cardamom (elaichi).
-
Add 2 small sticks cinnamon (dalchini).
-
Add 1 star anise (chakri phool).
-
Add 6 black peppercorns (kalimirch).
-
Add 2 tsp coriander (dhania) seeds.
-
Add 1/2 tsp cumin seeds (jeera).
-
Add 1/2 tsp caraway seeds (shahjeera).
-
Add 7 to 8 garlic (lehsun) cloves (laung / lavang).
-
Add 3 dry red kashmiri chillies , broken into pieces.
-
Dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Remember to keep stirring while roasting as there is no oil added.
-
Keep aside to cool slightly and then place in a mixer.
-
Add 2 tbls water.
-
Blend into a smooth paste.
-
In a pressure cooker, put 1 1/2 cups sprouted kala chana (brown chick peas).
-
Add 1½ cups of water.
-
Add salt to taste. We used 1/4 tsp salt.
-
Mix well.
-
Pressure cook for 3 whistles.
-
Allow the steam to escape before opening the lid. This is what the cooked kala chana looks like.
-
Don't drain the water as we will use it in the recipe.
-
Heat 1 tsp oil in a deep non-stick pan.
-
Add 1/2 tsp mustard seeds ( rai / sarson).
-
Let the seeds crackle.
-
Add 1/2 tsp asafoetida (hing).
-
Add 7 to 8 curry leaves (kadi patta).
-
Sauté on a medium flame for a few seconds.
-
Add 1/4 cup finely chopped onions.
-
Sauté on a medium flame for another 2 minutes or till the onions brown.
-
Add 1/4 tsp turmeric powder (haldi).
-
Add 1/2 tsp chilli powder.
-
Sauté on a medium flame for a few more seconds.
-
Add the onion paste.
-
Sauté on a medium flame again for 2 minutes.
-
Add the kala chana (along with water in which they were cooked).
-
Add salt to taste.
-
Mix well.
-
Cook on a medium flame for 1 to 2 minutes, while stirring occasaionally.
-
Garnish with coriander.
-
Serve immediately.
-
Maharshtrian's serve kala chana amti with bread.
-
Maharshtrian's serve kala chana amti with roti.
-
Add the kala chana (along with water in which they were cooked).
-
Dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Remember to keep stirring while roasting as there is no oil added.
-
kala chana amti is spicy. So you can reduce the chilli powder from 1/2 tsp to 1/4 tsp chilli powder or skip it.
-
Kala Chana Amti – a protein and fibre rich sabzi.
-
Kala chana is a very good source of protein, which helps to add satiety and boost metabolism. It is also needed to maintain cell health, including the immune cells.
-
The sprouting increases the fibre of the kala chana, thus making this amti suitable for all healthy individuals and also for those suffering from diabetes, obesity, heart disease and PCOD.
-
Kala chana also lends appreciable amounts of B vitamins which help in energy metabolism.
-
The use of onions and Indian spices also are a dose of antioxidants which helps to reduce inflammation in the body.
-
Kala Chana Ambti is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 41% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 35% of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 21% of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 20% of RDA.
Other Related Recipes
Accompaniments
Nutrient values (Abbrv) per serving
Energy | 154 cal |
Protein | 6.5 g |
Carbohydrates | 24.8 g |
Fiber | 10.2 g |
Fat | 3.1 g |
Cholesterol | 0 mg |
Sodium | 33.9 mg |
Review count
6 FAVOURABLE REVIEWS
The most Helpful Favorable review
Reviewed By
5 of 10 users found this review useful
See more reviews
No review of this type was found
6 FAVOURABLE REVIEWS
The most Helpful Favorable review
Reviewed By
5 of 10 users found this review useful
See more reviews
No review of this type was found
Helpful reviews for this recipe
Sign in to your account
Rate this recipe
Review this recipe (optional)
You are not signed in. To post a private recipe note requires you to
Sign In to your Gold or Silver account
Add your private note to this recipe