Chana Masala
A lighter take on the classic Punjabi chickpea curry. Tender chickpeas are simmered in a flavorful, tangy tomato-onion gravy with aromatic spices. It's a wholesome, protein-packed dish perfect for a satisfying weeknight dinner.
For 4 servings
6 steps. 30 minutes total.
- 1
Step 1
TIPSoaking chickpeas overnight is essential for them to cook evenly and become tender. - 2
Step 2
- a.Heat oil in a heavy-bottomed pan or kadai over medium heat.
- b.Add cumin seeds and let them splutter.
- c.Add the finely chopped onions and sauté until they turn soft and golden brown, which should take about 6-8 minutes.
- 3
Step 3
- a.Add the ginger-garlic paste and slit green chilies. Sauté for a minute until the raw smell disappears.
- b.Pour in the fresh tomato puree. Cook for 5-7 minutes, stirring occasionally, until the mixture thickens and oil begins to separate from the sides.
- c.Add the turmeric powder, red chili powder, and coriander powder. Mix well and cook for another minute.
TIPCooking the tomato puree well is key to developing a deep, rich flavor for the gravy. - 4
Step 4
- a.Add the cooked chickpeas along with their cooking water to the pan. Add salt and mix everything together.
- b.Bring the curry to a boil, then reduce the heat to low. Cover the pan and let it simmer for 10-15 minutes, allowing the chickpeas to absorb the flavors of the masala.
- c.Gently mash a few chickpeas against the side of the pan with your spoon to help thicken the gravy naturally.
- 5
Step 5
- 6
Step 6
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a darker color, you can add a tea bag while pressure cooking the chickpeas.
- 2Using fresh, ripe tomatoes for the puree gives a much better flavor than store-bought puree.
- 3Don't overcook the chickpeas, or they will turn mushy in the gravy.
- 4If the gravy is too thick, add a little hot water to adjust the consistency.
- 5For extra flavor, you can add a teaspoon of kasuri methi (dried fenugreek leaves) at the end.
Adapt it for your goals.
Jain
Omit the onion and garlic. Use a paste of ginger and green chilies, and add a pinch of asafoetida (hing) to the hot oil.
quickQuick
Use two 15-ounce cans of chickpeas instead of dried ones. Make sure to rinse them thoroughly to remove excess sodium before adding to the gravy.
high proteinHigh protein
Add 100g of crumbled paneer or a handful of roasted peanuts in the last 5 minutes of simmering to boost the protein content.
kid friendlyKid friendly
Skip the green chilies and reduce the red chili powder to a pinch for a milder, non-spicy version that kids will enjoy.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Chickpeas are a fantastic source of protein, essential for muscle repair, growth, and overall body function, making this dish ideal for vegetarians and vegans.
High in Dietary Fiber
The high fiber content from chickpeas promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, aiding in weight management.
Rich in Essential Minerals
This dish is packed with minerals like manganese, folate, and iron, which are crucial for energy production, bone health, and preventing anemia.
Frequently asked questions
Yes, this version of Chana Masala is very healthy. It's high in plant-based protein and dietary fiber from chickpeas, which aids in digestion and keeps you full. It's made with minimal oil and fresh ingredients, making it a nutritious choice.