Looking for an alternative way to cook chickpeas other than Lablabi? Channa masala, a flavorful Indian dish made with chickpeas, is not only a treat for the taste buds but also packs numerous health benefits. Rich in protein and fiber, chickpeas help in promoting digestive health and maintaining steady energy levels. The spices used, such as turmeric, cumin, and coriander, are known for their anti-inflammatory and antioxidant properties, boosting the immune system and overall wellness. Additionally, this dish is low in fat and provides essential nutrients like iron and folate, making it a nutritious choice for those seeking a balanced diet. Enjoying channa masala can contribute to a healthy and flavorful diet.
Ingredients:
- 1 cup dried chickpeas (or 2 cans of chickpeas, drained and rinsed)
- 2 tablespoons vegetable oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1-inch piece of ginger, minced
- 2 tomatoes, chopped
- 1 green chili, chopped (optional)
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 1 teaspoon ground cayenne pepper or harissa (optional)
- Salt to taste
- 1 cup water
- 1 tablespoon lemon juice
- Fresh cilantro, chopped (for garnish)
Instructions:
Prepare the chickpeas: If using dried chickpeas, soak them in water overnight. Drain and rinse them. In a pot, cover the chickpeas with water and cook until tender, about 1hr.
- Drain and set aside chickpeas.
- Cook the aromatics: Heat the vegetable oil in a large pan over medium heat. Add the cumin seeds and let them sizzle for a few seconds. Add the chopped onions and cook until golden brown.
- Add garlic and ginger: Stir in the minced garlic and ginger, and cook for another minute.
- Add tomatoes and spices: Add the chopped tomatoes, green chili, ground coriander, turmeric powder, garam masala, ground cumin, paprika, and cayenne pepper. Cook until the tomatoes break down and the mixture is thick and aromatic.
- Add chickpeas: Add the cooked (or canned) chickpeas to the pan. Stir to combine with the tomato mixture.
- Simmer: Add 1 cup of water and bring to a boil. Reduce the heat and let it simmer for 15-20 minutes, allowing the flavors to meld together. Add salt to taste.
- Finish and garnish: Stir in the lemon juice. Garnish with fresh cilantro.
Nutrition Information for Chana Masala (per serving):
- Calories: 280 kcal
- Total Fat: 9g (12% DV)
- Saturated Fat:1g (5% DV)
- Polyunsaturated Fat:2g
- Monounsaturated Fat:6g
- Cholesterol: 0mg (0% DV)
- Sodium: 400mg (17% DV)
- Total Carbohydrates: 40g (14% DV)
- Dietary Fiber:12g (43% DV)
- Sugars:8g
- Protein: 10g
- Vitamin D: 0mcg (0% DV)
- Calcium: 80mg (6% DV)
- Iron: 4mg (22% DV)
- Potassium: 600mg (13% DV)
Shopping List:
- Chickpeas: 1 cup dried (or 2 cans)
- Vegetable oil: 2 tablespoons
- Onion: 1 large
- Garlic: 3 cloves
- Ginger: 1-inch piece
- Tomatoes: 2
- Green chili: 1 (optional)
- Cumin seeds: 1 teaspoon
- Ground coriander: 1 teaspoon
- Turmeric powder: 1 teaspoon
- Garam masala: 1 teaspoon
- Ground cumin: 1 teaspoon
- Ground paprika: 1 teaspoon
- Ground cayenne pepper: 1 teaspoon (optional)
- Salt: to taste
- Lemon juice: 1 tablespoon
- Fresh cilantro: for garnish
Enjoy cooking your healthy Chana Masala! 🍛🌿 I
Serving suggestion: Serve hot with steamed basmati rice or whole wheat naan for a complete, nutritious meal. Enjoy your healthy and delicious Chana Masala! 🍛
