Enjoy the winters with Team DFT with Greens Overload! Bringing some hearty dishes with seasonal greens. Today I am bringing Collard Greens and Chanaa instead of using same old spinach.
Collard Greens and Chanaa
This month’s DFT’s theme is to work with winter greens. I know some of you are like, “What greens?” but they are so healthy and taste delicious if cooked the right way. Did you know greens are full of vitamins, minerals and phyto nutrients which are essential for your body.
I have had collard greens a few times, as my Mom used to make it, but my family has never tried it. So, my daughter goes what did you make? I said, ” Collard Greens and Chanaa”, she is like what is that? I tried to explain it to her, but then I was like just try and I am sure you will like it. Sure enough she tried and liked it. My husband asked her and she is like Dada, “you should try it, it is so good.” Definitely made my day by saying that.
- 2 fresh bunch of Collard greens, roughly chopped
- 1 cup garbanzo beans, soaked and boiled (you can use can ones too)
- salt to taste
- 3/4 tsp cumin powder
- 1/2 tsp red chili powder
- 4-5 cloves garlic, chopped
- 1 inch ginger, chopped
- 2 green chilies, chopped
- 1/2 cup tomato puree
- 1 tbsp olive oil
Roughly chop the greens, wash them and set aside. Boil the soaked chanaa and set aside. If you have not soaked the chanaa and are using the can of garbanzo beans then make sure you rinse them properly with hot water.
Your dish is ready to be served with a whole wheat roti. This should serve 7-8 people. Would recommend 1/2 cup along with with whole wheat roti as an wholesome meal.
Don’t forget “Portion control is the key”
Main Ingredients used in this recipe:
Collard Greens– These greens are nutrition powerhouses, high in vitamin A, C and K, 8 gms of dietary fiber per cup, folate,niacin, thiamin and phosphorous along with anti oxidants. High fiber diet improves type 2 diabetes, lipids and insulin levels and for type 1 diabetes, high fiber helps in lowering the blood sugar. It not only helps in diabetes but also helps in cancer, bone health and digestion.
Garbanzo Beans(Chanaa)- Garbanzo beans are known to be low glycemic, full of fiber and protein which helps in maintaining the blood sugar levels. Foods with glycemic index of 55 or low are good for people with diabetes. As per the research, garbanzo beans have a GI of 28 due to the high fiber content and one cup of beans have approximately 16 grams of protein.
Tomato- Tomatoes, another superfood for diabetes, are packed with vitamin C and are good sources of vitamin A, potassium, and fiber. They’re also low-carb and low-calorie food.
Garlic- Garlic helps in lowering blood sugar. Raw and cooked garlic, not only can help regulate blood glucose, but also possibly prevent or lessen the effects of some of the complications of diabetes.
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.
Source: livestrong.com, diabetesonline.com
Below are the recipes from our DFT team:
Shailja- Kadhai Chole with Fresh Dill Leaves
Suchitra- Bhajje Amshe Red Swiss Chard
Collard Greens and Chanaa-DFT
- 2 fresh bunch of Collard greens roughly chopped
- 1 cup garbanzo beans soaked and boiled (you can use can ones too)
- salt to taste
- ¾ tsp cumin powder
- ½ tsp red chili powder
- 4-5 cloves garlic chopped
- 1 inch ginger chopped
- 2 green chilies chopped
- ½ cup tomato puree
- 1 tbsp olive oil
- Roughly chop the greens, wash them and set aside. Boil the soaked chanaa and set aside. If you have not soaked the chanaa and are using the can of garbanzo beans then make sure you rinse them properly with hot water.
- In a kadhai, heat the olive oil, and add garlic. stir for a couple of minutes and then add ginger and green chili along with tomato puree.
- Let it cook till the raw smell of tomato is gone. Now add salt, red chili powder, cumin powder. Mix it well. Add chanaa (garbanzo beans) to it and stir it for a few minutes.
- Now add the chopped greens to it and mix everything together and let it cook covered for a few minutes. Uncover and let it roast so all the moisture dries out.
- Your dish is ready to be served with a whole wheat roti. This should serve 7-8 people. Would recommend 1/2 cup along with with whole wheat roti as an wholesome meal.