Sanjivani Chole (Garbanzo beans)

Health Benefits:

Sanjivani Chole is made with garbanzo beans, onion, tomatoes, and Indian spices. This flavorful dish is originally from North India but has gained popularity all over the world where Indian food is eaten due to its taste and high protein content and filling effect. It is rich in protein, minerals, antioxidants, and fibers. The thick-gravy recipe made with tomatoes, onions, garlic, and spices not only has its own benefit but is good for prostate health in men.

Ingredients:

• Garbanzo beans , rinsed and soaked-1 cup (yields 2 cups of beans)
• Onion , big pieces-1 cup
• Tomatoes , big pieces-1 cup (or 1/4 cup of tomato paste instead)
• Garlic , finely chopped or grated-1 teaspoon
• Cilantro , chopped-2 tablespoons

Spices:

• Baking soda -1 pinch
• Bayleaf -2 to 3 leaves
• Cinnamon stick-1 inch, or Cinnamon powder ½ teaspoon
• Cloves -2 to 3 pieces (less if want to reduce spiciness)
• Cumin seeds -1 teaspoon
• Ginger , grated-1 inch
• Red Chili powder -1/4-1 teaspoon (for desired hot spicy taste)
• Turmeric  powder-1/2 teaspoon
• Dried Fenugreek leaves/Kasoori Methi 1 teaspoon
• Dry Mango powder/Amchur –1 teaspoon if tomatoes are not tangy enough
• Chole masala-2 tablespoons (e.g., Badshah Chole Masala, Everest Chole masala, etc.)- (If you do not have chole masala, you can make your own with garam masala and cilantro powder)
• Salt to taste

Liquids:

• Water-3 cups
• Avocado Oil -4 tablespoons

Cooking Instructions:

1. Rinse 1 cup of Garbanzo beans and soak for 8-10 hours.
2. Rinse the Garbanzo beans again. Discarding the water helps reduce lectin content. This also reduces “Vata” (Ayurvedic dosha) and helps reduce gassy feeling or excessive flatulence after eating beans.
3. Pressure cook the garbanzo beans in 2 cups of water along with a pinch of baking soda for 10 minutes.
4. While the beans are getting cooked, heat 2 tablespoons of oil in a pot. Add cumin seeds, cinnamon, cloves, bay leaves.
5. When the cumin seeds splatter, add onions, tomatoes, ginger, and sauté them on a medium flame for 2-3 minutes.
6. Now add garlic to the above mixture.
7. Blend this sautéed mixture into a smooth gravy with 1 cup of water.
8. Boil the blended gravy mixture with turmeric powder, red chili powder and chole masala.
9. When safe, remove the beans from the pressure cooker and add them to the curry gravy with salt as desired.
10. Let it all come to a boil in the next 3-5 minutes.
11. To thicken the gravy, blend, mash or crush 3 tablespoons of garbanzo beans. (Some like to add mashed potatoes which add more carbohydrates to the beans).
12. Add 2 tablespoons of remaining Avocado oil, Kasoori Methi and dry mango powder if needed also add Amchur to the beans and mix everything well.
13. Garnish with cilantro and serve hot with rice or paratha.

Note: 

To learn the recipe of Rice or Paratha, please visit our website.