We primarily follow a vegetarian diet at home, with an occasional egg dish. My main concern therefore is how to add more protein and iron rich food in our vegetarian meals. For proteins intake, I mostly stick to 3-4 commonly used daals. However, these days I am trying to explore more options. So when I came across a packet of organic kala chana (black chickpeas) in Fab India, I immediately picked it up. I had wanted to make beetroot sabzi for a while. So when I bought chana I thought of teaming it up with beetroot to get a protein and iron rich meal.
I saw one recipe on the Internet, and asked my cook to make it, instructing her with one or two minor modifications. Like any new dish, tried for the first time, I wasn’t sure if Devansh would like it; but luckily he did. Otherwise this recipe probably wouldn’t have made its way on this blog. 😛 He has been eating this sabzi now whenever it’s made, which is a big relief. Because all of a sudden he stopped liking beetroot in raita, which he used to earlier. Just a phase I guess!!
My cook usually makes this sabzi but the day we shot these pics, I made it so I could mentally note down the timing for each step. I set some aside for Devansh to add more water and cook as he prefers more gravy. While I was transferring it to another vessel it struck me that I could use this to make cutlets for Devansh’s tiffin (lunch box). I kept aside some sabzi and made cutlets by adding some mashed potato to it. Devansh liked the cutlets so I’ll be setting aside some sabzi every time I make it, makes my life of preparing his tiffin that much easier. 🙂 Try this protein and iron rich chana beetroot sabzi recipe and do let me know how you liked it.
Prep time: 15 mins | Cooking time: 20 mins | Serves: 4
Try this vegetarian protein and iron rich chana beetroot sabzi recipe to get the benefits of protein and iron which are often deficient in vegetarian meals.
- Half cup black chana/black chickpeas (soaked overnight in water)
- 2 medium-sized beetroots (peeled and chopped)
- 1 large onion (peeled and chopped)
- 1 green chili (slit vertically in two and deseeded)
- 3-4 tbsp grated coconut
- 1 tsp urad dal
- 1/4th tsp mustard seeds
- 1/4th tsp asafoetida (hing)
- 1/4th tsp turmeric powder (haldi)
- Half tsp red chili powder (optional)
- 3/4th tsp garam masala
- Salt to taste
- Add a little water and salt to chana, and cook it in pressure cooker till it softens. (I cooked on low flame for four whistles.)
- After they're cooked, drain the water from the chana. (Retain this water.)
- Heat a kadai, add oil.
- When oil heats up, add mustard seeds.
- When the seeds begin to crackle, add urad dal and red chili.
- When the dal turns golden in color, add hing, curry leaves, and slit green chili. (Mine was dark green, which means it was very hot. So I just put two tiny pieces of the chili.)
- Stir once and then add chopped onions.
- Saute the onions till they turn translucent, and then add chopped beetroots and turmeric powder.
- Add salt and mix well. (Salt will cause the beetroot to cook faster.)
- Add the water in which chana was cooked and cover the pan. (This water contains some salt so go easy on the salt while adding it to the beetroot.)
- Cook the beet root on medium-low heat for about 5 minutes or so. (You can check if the beetroot has become tender by poking it with a fork or a knife.)
- Add chana, mix it well, cover the pan and cook for 2-3 minutes more. (At this stage you can add red chili powder as well if you want to make the sabzi a bit spicy.)
- Add grated coconut and garam masala, and cook without covering the pan with a lid.
- Cook for 2-3 minutes while stirring intermittently.
- Add chopped coriander, give it a good stir and then turn off heat.
- Serve hot with chapatis.
- Use a mixer to make a smooth or coarse paste of the sabzi, depending on the age of the child. (Older kids can handle chunks of beetroot and chana in the cutlet.)
- Add boiled/pressure-cooked and mashed potato, and some freshly squeezed lemon juice, and mix well.
- Add breadcrumbs to form a firm mixture. (Preferably use breadcrumbs of whole wheat bread.)
- Make small balls of the mixture and flatten them.
- Coat the flattened cutlets with bread crumbs or rava, and then shallow fry them on a flat non-stick pan (tava) them with a little oil.