Chana or chole masala is a popular vegetarian dish throughout Northern India. The core ingredient of this recipe is chickpeas or garbanzo beans. Chickpeas are vegan as well as gluten-free. Chickpeas are great source of plant-based protein. Chickpeas are a type of legume that offer a range of health benefits. Chickpeas help to boost digestion, keep blood sugar levels stable, increase protection against disease and more. Chickpeas nutrition is a potent package of protein, vitamins and minerals, which is why they are often included in many healing diets.
This chana or chole masala is very healthy, nutritious, delicious and easy to make. To prepare chana/chole masala chickpeas and tomatoes are simmered with a mixture of garlic, ginger, onion and traditional Indian spices like cumin, garam masala, coriander, and turmeric. You can enjoy this chickpea curry or chana masala with rice or naan.
Healthy Chana Masala Recipe
- 1 Tablespoon oil
- 1 Teaspoon cumin seeds
- ½ Medium onion, finely chopped
- 1 Teaspoon peeled, grated fresh ginger
- 2 Medium garlic cloves, grated
- ½ Cup tomato puree
- 1 Teaspoon garam masala or chana masala
- 1 Teaspoon ground coriander
- 1 Teaspoon chilli powder
- ½ Teaspoon turmeric
- Salt to taste
- 1 Cup cooked chickpeas or garbanzo beans
- ½ Cup water
- Step 1 Heat the oil in a large frying pan over medium heat. Add the cumin seeds and cook until fragrant, about 30 seconds. Add the onion, ginger and garlic. Cook until the onions have softened, about 3-4 minutes.
- Step 2 When the onions have softened, add tomato puree and all the spices. Cook, stirring occasionally, until fragrant, about 5-6 minutes.
- Step 3 Once the tomatoes are cooked, add the chickpeas and water. Mix well and bring to a simmer. Reduce the heat to medium low and cook until the flavours have mixed and the sauce has thickened slightly, about 10 minutes.
- Step 4 Serve the chana masala with rice, naan or chapatis.