The inside scoop on Fiber & Sprouted Black Channa Kuzhambu

Fiber – thats the new health term, that we’ve started looking out for. Fiber in cereal, fiber supplements, foods high in fiber…its all over the place. What is fiber? and why do we need it? Basically, the term fiber refers to carbohydrates that cannot be digested. There are two types of fiber?soluble and insoluble.

Some foods rich in soluble fiber are: Oatmeal, oatbran, legumes, beans, lentils, apples, pears and strawberries and blueberries. Some foods that are rich in insoluble fiber are wheat bran, whole-grain breads and cereals, brown Rice, barley, nuts and seeds, vegetables like carrot, cucumbers, celery, zucchini and tomatoes.

Eating fiber reduces the risk of heart disease by reducing cholesterol levels.It has been shown to reduce the risk of developing constipation, colitis and colon cancer. Diabetics on high-fiber diets need much less insulin. Because fiber fills you up without adding calories, it can help prevent and treat obesity.

We are lucky in the fact that Indian diet is rich in fiber rich foods. Our mostly vegetarian diet ensures we are ok on the fiber front. Black channa/Black garbanzo beans is a great way to up your fiber since it contains more fiber than its fairer counterpart, kabuli channa. Channa is also one of the most easiest legumes to sprout, and sprouting increases the nutritional benefits of almost any legume. I made a quick and easy kuzhambu to go with brown rice for a fiberrific meal today.

Ingredients:

1 cup sprouted black channa

1 medium onion chopped

1 tomato chopped

6 baby eggplants slit, but not cut all the way through

4 cloves garlic, sliced

1/2 tsp turmeric

1 tsp chilli powder

2 tsp coriander powder

small golf ball sized tamarind

1 tbsp gingelly oil

1/2 tsp mustard

1/2 tsp fenugreek

thalippu vadagam

a sprig of curry leaves

salt to taste

Method:

Add the sprouted black channa in a pressure cooker with enough water to cover and a couple of pinches of salt. Cook until soft, but not mushy. The channa should still hold its shape. Set aside. Do not discard the cooking liquid. Meanwhile, soak the tamarind in some warm water, squeeze and extract the water. It should be a thick pulp and not too watery.

Heat oil in a pan over medium heat. Add the mustard seeds, fenugreek seeds and thalippu vadagam. Let it splutter. Add the chopped onion, garlic and curry leaves. Saute until onion turns soft. Add tomatoes, salt and turmeric powder. Fry until tomatoes turn pulpy. Add the whole slit eggplant and fry until the eggplant turns color and is cooked. Add the tamarind water, chilli powder and coriander powder. Bring this to a boil and cook for about 5 minutes. Add the cooked garbanzo beans along with the cooking liquid and let it simmer for about 10 minutes. Check for seasoning. Serve hot with rice or idly/dosa.

Verdict: The kuzhambu was spicy and tangy and the sprouts made it a wholesome meal in itself. The eggplants were creamy and delicious. A good and healthy meal served with brown rice.

I am sending this delicious kuzhambu to Priya’s ‘Let’s Sprout’ Event.

I am also sending this to ‘My Legume Love Affair #26′, event started by Susan of ‘The Well Seasoned Cook’.

I am also sending this to ‘Side Dishes from India-other than Dals/Subzis’ at VeggiePlatter.