The joy of eating Chanya ghashi with a dash of kadgi, and Narlel-tellache Phann at any of our Saraswat temple feasts is an experience a true “dorko” or an “Amchigelo” would speak volumes of. Shalini-maai has made life so easy for all of us by documenting the recipe. To add to our knowledge, our Nutrition and diet expert Diet expert Sanjana Nayak provides her analysis.
Serves: 6-8 people
|Chickpeas||1/4 k.g.||900( for 250 grams)|
|Kadgi (Raw Jack Fruit)||1/4 k.g.||128( for 250 grams)|
|Grated Coconut (wet)||1/2 coconut||200( approx 50-80 grams)|
|Dry Red Chillies||5 to 6||–|
|Mustard seeds||1/2 tsp.||–|
|Curry Leaves||10 to 12||–|
|Vegetable oil / Coconut OilSalt To taste||2 tsps.||90|
*Nutrition analysis by Sanjana Nayak (firstname.lastname@example.org)
1. Wash the chickpeas and soak it overnight.
2. In the morning drain the water. Dice the yam into cubes. In a pressure-cooker vessel, add first the chickpeas and on top arrange the yam cubes. Add 2 cups of water and pressure-cook the chickpeas and yam pieces.
3. Masala (wet): Grind together the grated coconut, tamarind and dry red chillies (roasted in oil) along with little water.
4. Add salt and the masala to the pressure-cooked chickpeas-yam. Cook the mixture for 5 to 7 min.
5. Take in pan oil and mustard seeds. When the seeds crackle, add curry leaves. Pour this seasoning over the curry.
6. The curry is ready to be served. This curry is specially prepared for festival meals.
Nutrition Analysis by Sanjana Nayak
Total calories are 1318 kCal. Calories per person are 164 calories per serving of channa ghashi. Chick peas are famous for their cholesterol reducing effects and hence can lower your risk of heart attacks. It contains folate which cuts down your risk of stroke. They are excellent sources of fiber so those who remove the skin while eating are missing out a lot. They relieve constipation and other digestive problems. They control blood sugar levels seeing that they rise slowly and keep us energetic for a longer time. They are good sources of protein when combined with cereals like (Brown rice) ukdey sheetha. They are low in fat and hence good for weight watchers. They contain saponins which act as antioxidants hence clear out free radicals which are cancer causing compounds.
Yummy kadgi is a bharshi vegetable and they are fiber rich and the seeds have amazing nutritional value. They provide antioxidants, Vitamin A and C, potassium which lowers blood pressure, calcium, zinc and is also said to have anti-ulcer properties.
When chickpeas and kadgi are combined together, we have an ultimate nutritious dish.
(visit NutriHealth.in for more informative articles on Nutrition and healthy food)