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kala chana amti recipe | sprouted kala chana ambti | healthy Maharashtrian amti |


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Kala Chana Amti, Maharashtrian Kala Chana Ambti

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kala chana amti recipe | sprouted kala chana ambti | healthy Maharashtrian amti | with 53 amazing images.

kala chana amti recipe | sprouted kala chana ambti | healthy Maharashtrian amti is a perfect blend of flavour and nourishment in a bowl. Learn how to make sprouted kala chana ambti .

To make kala chana amti, for the onion paste, combine all the ingredients in a broad non-stick pan and dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Keep aside to cool slightly. Blend the mixture in a mixer to a smooth paste using 2 tbsp of water. Keep aside. Combine the sprouts, 1½ cups of water and salt in a pressure cooker, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Heat the oil in a deep non-stick pan and add the mustard seeds. When the seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for another 2 minutes or till the onions brown. Add the turmeric powder and chilli powder and sauté on a medium flame for a few more seconds. Add the onion paste and sauté on a medium flame again for 2 minutes. Add the kala chana (along with water in which they were cooked) and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Serve immediately garnished with coriander.

Like sambhar is to Tamil Nadu, amti is to Maharashtra. Amti is a flavourful dal preparation that is frequently prepared in Maharashtrian households. It is a versatile dish with many variants, and this particular one is a sprouted kala chana ambti.

Healthy Maharashtrian amti is rich in fibre and protein due to the use of kala chana, which is sprouted to ease digestion and improve the nutritional profile. When cooked with a masala paste of onions and dry spices, this amti becomes quite irresistible, making it a perfect choice for weight-watchers who like to enjoy tasty and spicy food.

The fibre in this kala chana amti can be beneficial to diabetics and heart patients in managing blood sugar levels and blood cholesterol levels. Onions are a good source of antioxidant quercetin which is an added health boost to protect the heart.

Tips for kala chana amti. 1. Add the kala chana (along with water in which they were cooked). 2. Dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Remember to keep stirring while roasting as there is no oil added. 3. Kala chana amti is spicy. So you can reduce the chilli powder from 1/2 tsp to 1/4 tsp chilli powder or skip it.

Enjoy kala chana amti recipe | sprouted kala chana ambti | healthy Maharashtrian amti | with step by step photos.

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Kala Chana Amti, Maharashtrian Kala Chana Ambti recipe - How to make Kala Chana Amti, Maharashtrian Kala Chana Ambti

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Method

For the onion paste
    For the onion paste
  1. Combine all the ingredients in a broad non-stick pan and dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Keep aside to cool slightly.
  2. Blend the mixture in a mixer to a smooth paste using 2 tbsp of water. Keep aside.

How to proceed
    How to proceed
  1. To make kala chana amti, combine the sprouts, 1½ cups of water and salt in a pressure cooker, mix well and pressure cook for 3 whistles.
  2. Allow the steam to escape befoe opening the lid.
  3. Heat the oil in a deep non-stick pan and add the mustard seeds.
  4. When the seeds crackle, add the asafetida and curry leaves and sauté on a medium flame for a few seconds.
  5. Add the onions and sauté on a medium flame for another 2 minutes or till the onions brown.
  6. Add the turmeric powder and chilli powder and sauté on a medium flame for a few more seconds.
  7. Add the onion paste and sauté on a medium flame again for 2 minutes.
  8. Add the kala chana (along with water in which they were cooked) and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasaionally.
  9. Serve the kala chana amti immediately garnished with coriander.

Handy tip:
    Handy tip:
  1. For 1½ cups of sprouted kala chana, soak ¾ cup of raw kala chana in enough water in a bowl overnight, drain them and keep aside to sprout for 12 to 15 hours.

Sprouted Kala Chana Amti Video by Tarla Dalal

Kala Chana Amti, Maharashtrian Kala Chana Ambti recipe with step by step photos

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what is kala chana ambti made off?
  1. what is sprouted kala chana ambti made off? is made from

how to sprout kala chana?
  1. In a bowl, take 3/4 cup kala chana.
  2. Wash it twice in water to remove chemicals and dirt. This is the clean kala chana.  
  3. Cover and soak overnight.
  4. This is what it looks like in the morning. They have doubled in size after soaking.
  5. Drain the water from the kala chana by placing a muslin cloth over a sieve. Make sure you have a bowl underneath to collect the water and then discard it.
  6. Tie up the muslin cloth and let the kala chana sprout for 24 hours.
  7. This is how the sprouted kala chana looks.
  8. Homemade sprouted kala chana
  9. OR you can buy sprouted kala chana from the market. That is the easiest. 

making onion paste for kala chana ambti
  1. In a broad non-stick pan put 1/2 cup roughly chopped onions.
  2. Add 4 cloves (laung / lavang).
  3. Add 1 cardamom (elaichi).
  4. Add 2 small sticks cinnamon (dalchini).
  5. Add 1 star anise (chakri phool).
  6. Add 6 black peppercorns (kalimirch).
  7. Add 2 tsp coriander (dhania) seeds.
  8. Add 1/2 tsp cumin seeds (jeera).
  9. Add 1/2 tsp caraway seeds (shahjeera).
  10. Add 7 to 8 garlic (lehsun) cloves (laung / lavang).
  11. Add 3 dry red kashmiri chillies , broken into pieces.
  12. Dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Remember to keep stirring while roasting as there is no oil added.
  13. Keep aside to cool slightly and then place in a mixer.
  14. Add 2 tbls water.
  15. Blend into a smooth paste.

pressure cooking kala chana amti
  1. In a pressure cooker, put 1 1/2 cups sprouted kala chana (brown chick peas).
  2. Add 1½ cups of water.
  3. Add salt to taste. We used 1/4 tsp salt.
  4. Mix well.
  5. Pressure cook for 3 whistles.
  6. Allow the steam to escape before opening the lid. This is what the cooked kala chana looks like.
  7. Don't drain the water as we will use it in the recipe.

making kala chana amti
  1. Heat 1 tsp oil in a deep non-stick pan.
  2. Add 1/2 tsp mustard seeds ( rai / sarson).
  3. Let the seeds crackle.
  4. Add 1/2 tsp asafoetida (hing).
  5. Add 7 to 8 curry leaves (kadi patta).
  6.  Sauté on a medium flame for a few seconds.
  7. Add 1/4 cup finely chopped onions.
  8. Sauté on a medium flame for another 2 minutes or till the onions brown.
  9. Add 1/4 tsp turmeric powder (haldi).
  10. Add 1/2 tsp chilli powder.
  11.  Sauté on a medium flame for a few more seconds.
  12. Add the onion paste.
  13. Sauté on a medium flame again for 2 minutes.
  14. Add the kala chana (along with water in which they were cooked).
  15. Add salt to taste.
  16. Mix well.
  17. Cook on a medium flame for 1 to 2 minutes, while stirring occasaionally.
  18. Garnish with coriander.
  19. Serve immediately.

tips for kala chana amti
  1. Maharshtrian's serve kala chana amti with bread.
  2. Maharshtrian's serve kala chana amti with roti.
  3. Add the kala chana (along with water in which they were cooked).
  4. Dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Remember to keep stirring while roasting as there is no oil added.
  5. kala chana amti  is spicy. So you can reduce the chilli powder from 1/2 tsp to 1/4 tsp chilli powder or skip it.

benefits of kala chana amti
  1. Kala Chana Amti – a protein and fibre rich sabzi. 
  2. Kala chana is a very good source of protein, which helps to add satiety and boost metabolism. It is also needed to maintain cell health, including the immune cells. 
  3. The sprouting increases the fibre of the kala chana, thus making this amti suitable for all healthy individuals and also for those suffering from diabetes, obesity, heart disease and PCOD.
  4. Kala chana also lends appreciable amounts of B vitamins which help in energy metabolism.
  5. The use of onions and Indian spices also are a dose of antioxidants which helps to reduce inflammation in the body.
  6. Kala Chana Ambti is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 41% of RDA.
    2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 35% of RDA.
    3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 21% of RDA.
    4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 20% of RDA.
Accompaniments

Masala Bhaat, Maharashtrian Masala Bhaat Health Recipe 
Soya Chunks Pulao 
Sprouts Pulao 

Nutrient values (Abbrv) per serving
Energy154 cal
Protein6.5 g
Carbohydrates24.8 g
Fiber10.2 g
Fat3.1 g
Cholesterol0 mg
Sodium33.9 mg

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Reviews

Kala Chana Amti, Maharashtrian Kala Chana Ambti
5
 on 14 May 22 03:29 PM


I made this amti.It tastes wonderful.I added 2tsp lemon juice to it.That gave a very nice taste.Thanks for the receipe
Reply
| Hide Replies
Tarla Dalal    Thank you for the feedback. Please keep reviewing recipes and articles you love.
Reply
19 May 22 05:14 PM
Sprouted Kala Chana Ambti
5
 on 15 Mar 21 04:36 AM


Reply
| Hide Replies
Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Reply
15 Mar 21 02:38 PM
Sprouted Kala Chana Ambti
5
TD-NYC
 on 12 Jan 21 04:28 AM


Truly enjoyed making this dish. Love sprouting the kala chana and dry roasting spices with the allium. Added rosemary and thyme to pressure cook with the kala chana. Added a little roasted beet to the onion spice mixture as beet is so beautiful in color and pairs nicely with the spice selection. Boosts the iron content! Served with a quick pickle of cubed roasted beets w aged balsamic and black quinoa.
Reply
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Tarla Dalal    Thanks so much for trying our recipe, it means a lot to us. Keep trying more recipes and sharing your feedback with us.
Reply
12 Jan 21 08:23 PM
Sprouted Kala Chana Ambti
5
n_katira
 on 11 Jun 15 04:21 PM


Spicy, masaledar with true flavours of Maharashtrian cusine. Being cooked in just 1 teaspooon of oil, its extremely healthy.
Reply
Sprouted Kala Chana Ambti
5
Vinita_Raj
 on 26 Nov 12 10:06 AM


Black Chana sprouted and pressure cooked. Lovely mildly spiced dry and rich in protein vegetable. Healthy recipe.
Reply