How to use chana for multiple budget-friendly meals?

Question

How can you use chana for multiple budget-friendly meals? Get creative and affordable recipe ideas for this versatile and protein-rich legume.

Answer 1

Chana (chickpeas) can be used in a variety of budget-friendly meals like chana masala, chana chaat, soups, stews, and even roasted as a snack. Soaking and cooking a large batch at once saves time and money.

Detailed Explanation:

Chana, or chickpeas, are a versatile and inexpensive source of protein and fiber, making them perfect for budget-friendly meals. Here's how to maximize their use:

1. Bulk Cooking: Buy dried chickpeas in bulk, as they are significantly cheaper than canned. Soak them overnight (or for at least 8 hours) to rehydrate.
2. Cooking Process: Drain the soaked chickpeas and cook them in a large pot with fresh water. You can add a pinch of baking soda to help soften them. Cook until tender, about 1-1.5 hours.
3. Portioning and Storage: Once cooked, divide the chickpeas into portions suitable for different meals. Store them in airtight containers in the refrigerator for up to 5 days, or freeze them for longer storage.
4. Meal Ideas:
   • Chana Masala: A classic Indian curry made with chickpeas, tomatoes, onions, and spices. Serve with rice or roti.
   • Chana Chaat: A refreshing and tangy salad made with chickpeas, chopped vegetables (onions, tomatoes, cucumbers), lemon juice, and spices.
   • Chickpea Soup/Stew: Add cooked chickpeas to vegetable broth with other vegetables like carrots, celery, and potatoes for a hearty and filling soup or stew.
   • Roasted Chickpeas: Toss cooked chickpeas with olive oil and your favorite spices (cumin, paprika, chili powder) and roast them in the oven until crispy for a healthy snack.
   • Chickpea Salad Sandwiches: Mash cooked chickpeas with mayonnaise, celery, onion, and seasonings for a vegetarian alternative to tuna or chicken salad.
   • Hummus: Blend cooked chickpeas with tahini, lemon juice, garlic, and olive oil for a delicious dip or spread.

Pro Tip:

Don't discard the chickpea cooking liquid (aquafaba)! It can be used as an egg replacement in vegan baking recipes, such as meringues or macarons.