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A rustic and flavorful curry from Bihar made with black chickpeas, simmered in a spiced onion-tomato masala. This hearty dish is perfect as a snack with puffed rice or as a main course with rotis.
For 4 servings
Soak and Cook the Chickpeas
Prepare the Masala Base
Cook the Spices and Tomatoes
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A rustic and flavorful curry from Bihar made with black chickpeas, simmered in a spiced onion-tomato masala. This hearty dish is perfect as a snack with puffed rice or as a main course with rotis.
This bihari recipe takes 50 minutes to prepare and yields 4 servings. At 298.48 calories per serving with 10.49g of protein, it's a moderately challenging recipe perfect for snack or lunch or dinner or side.
Combine and Simmer
Finish and Garnish
Add one medium potato, peeled and diced, to the pressure cooker along with the chickpeas for a heartier version.
For a satvik version, skip the onions and garlic. Start the tempering with a pinch of asafoetida (hing) and use ginger paste and tomato puree as the base.
Increase the number of green chilies or add 1/4 tsp of black pepper powder along with the garam masala at the end.
For a tangier taste, add 1/2 tsp of amchur (dried mango powder) along with the other dry spices.
Black chickpeas are a fantastic source of protein, essential for muscle building, tissue repair, and keeping you feeling full and satisfied for longer.
The high fiber content aids in digestion, promotes gut health, helps regulate blood sugar levels, and can contribute to lowering cholesterol.
This dish is rich in iron, a crucial mineral for forming hemoglobin, which transports oxygen in the blood, thus helping to prevent anemia and boost energy levels.
The complex carbohydrates in chickpeas are digested slowly, providing a steady release of energy without causing sharp spikes in blood sugar.
One serving of Black Chana Ghugni (approximately 1 cup or 340g) contains around 300-320 calories. This is an estimate and can vary based on the amount of oil used and serving size.
Yes, it is a very healthy dish. Black chickpeas are an excellent source of plant-based protein, dietary fiber, iron, and complex carbohydrates. It's a nutritious, filling, and wholesome meal.
Absolutely. After soaking, cook the chickpeas in a large, heavy-bottomed pot with a lid. Bring to a boil, then reduce heat and simmer for 1.5 to 2 hours, or until the chickpeas are tender. You may need to add more hot water during cooking.
Traditionally in Bihar, Ghugni is served as a snack with puffed rice (muri or murmura), chopped raw onions, green chilies, and a squeeze of lemon. It also pairs wonderfully as a main course with roti, paratha, poori, or plain steamed rice.
Yes, you can. If using canned chickpeas, drain and rinse them well. Skip the soaking and pressure cooking steps. Add the canned chickpeas to the prepared masala along with 1 to 1.5 cups of water or vegetable broth and simmer for 10-15 minutes.