Chana masala, a beloved Indian dish, is a delicious and nutritious way to enjoy chickpeas (also known as garbanzo beans). This vegan version of the classic recipe is packed with flavor, nutrients, and benefits. Whether you’re a seasoned Indian food enthusiast or new to this cuisine, this chana masala is sure to delight your taste buds.
Benefits of Chana Masala:
- High in Protein: Chickpeas are an excellent source of plant-based protein, making this dish a great option for vegetarians and vegans.
- Rich in Fiber: The chickpeas provide a significant amount of dietary fiber, which can help promote digestive health and maintain blood sugar levels.
- Antioxidant-Rich: The spices used in chana masala, such as cumin, coriander, and garam masala, are all rich in antioxidants that can help protect against oxidative stress.
- Supports Heart Health: The combination of chickpeas, tomatoes, and spices in this dish can help reduce the risk of heart disease by lowering cholesterol levels and blood pressure.
- Boosts Immune Function: The vitamin C and other nutrients in chana masala can help strengthen the immune system and fight off infections.
Ingredients:
- 2 cups cooked or canned chickpeas, rinsed and drained
- 2 tablespoons olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tablespoon grated ginger
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon garam masala
- 1/2 teaspoon chili powder (or to taste)
- 1 teaspoon salt
- 1 can (14.5 oz) diced tomatoes
- 1/2 cup water or vegetable broth
- 2 tablespoons chopped fresh cilantro
Instructions:
- In a large skillet or saucepan, heat the olive oil over medium heat. Add the diced onion and sauté for 5-7 minutes, until translucent.
- Stir in the minced garlic and grated ginger. Cook for 1-2 minutes, until fragrant.
- Add the cumin, coriander, garam masala, chili powder, and salt. Stir to combine and toast the spices for 1 minute.
- Pour in the diced tomatoes and water or broth. Bring the mixture to a simmer and let it cook for 10-15 minutes until the sauce has thickened slightly.
- Add the cooked or canned chickpeas and stir to coat them in the flavorful sauce. Simmer for an additional 5-10 minutes, allowing the flavors to meld.
- Remove from heat and stir in the chopped fresh cilantro.
- Serve hot, over basmati rice or with naan bread.
Serving Suggestions:
- Basmati Rice: The classic accompaniment to chana masala is a steaming plate of fragrant basmati rice. The rice helps balance out the bold flavors and provides a neutral base.
- Naan: Freshly baked naan bread is perfect for scooping up every last bit of the delicious chickpea curry. You can find vegan naan at Indian restaurants or make your own at home.
- Raita: A cooling cucumber raita made with vegan yogurt and fresh herbs helps cut through the richness and spice of the dish.
- Chutneys: Offer an assortment of chutneys like mint, cilantro, or tamarind for added flavor complexity. The sweet and tangy chutneys pair beautifully with the chana masala.
- Salad: A fresh, crisp salad such as a kachumber salad (made with tomatoes, onions, cucumbers, and lemon dressing) provides a light contrast to the hearty curry.
- Papadums: Crispy, lentil-based papadums are a traditional accompaniment that adds a satisfying crunch to the meal.
- Pickles: Indian pickled vegetables like lime pickle or mango pickle can be served alongside to add a burst of tangy flavor.
- Garnishes: Top the chana masala with fresh cilantro, sliced onions, lemon wedges, and a drizzle of vegan yogurt for extra freshness and flavor.
The beauty of chana masala is that it can be enjoyed on its own or paired with a variety of accompaniments to create a satisfying and well-balanced vegan meal.
Vegan Indian Chana Masala (Chickpea Curry)
Enjoy this flavorful and nutritious vegan chana masala as a main dish or as part of a larger Indian-inspired meal. It’s sure to become a new favorite in your household!
Ingredients
- 2 cups cooked or canned chickpeas rinsed and drained
- 2 tablespoons olive oil
- 1 onion diced
- 3 cloves garlic minced
- 1 tablespoon grated ginger
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon garam masala
- 1/2 teaspoon chili powder or to taste
- 1 teaspoon salt
- 1 can 14.5 oz diced tomatoes
- 1/2 cup water or vegetable broth
- 2 tablespoons chopped fresh cilantro
Instructions
- In a large skillet or saucepan, heat the olive oil over medium heat. Add the diced onion and sauté for 5-7 minutes, until translucent.
- Stir in the minced garlic and grated ginger. Cook for 1-2 minutes, until fragrant.
- Add the cumin, coriander, garam masala, chili powder, and salt. Stir to combine and toast the spices for 1 minute.
- Pour in the diced tomatoes and water or broth. Bring the mixture to a simmer and let it cook for 10-15 minutes, until the sauce has thickened slightly.
- Add the cooked or canned chickpeas and stir to coat them in the flavorful sauce. Simmer for an additional 5-10 minutes, allowing the flavors to meld.
- Remove from heat and stir in the chopped fresh cilantro.
- Serve hot, over basmati rice or with naan bread.
Notes
Nutritional Information (per serving, based on 4 servings):
- Calories: 280
- Total Fat: 9g
- Saturated Fat: 1g
- Carbohydrates: 39g
- Fiber: 9g
- Protein: 12g
Vitamins and Minerals:
- Vitamin A: 15% RDI
- Vitamin C: 20% RDI
- Vitamin K: 12% RDI
- Folate: 35% RDI
- Iron: 20% RDI
- Magnesium: 18% RDI
- Potassium: 15% RDI
Serving Suggestions:
- Basmati Rice: The classic accompaniment to chana masala is a steaming plate of fragrant basmati rice. The rice helps balance out the bold flavors and provides a neutral base.
- Naan: Freshly baked naan bread is perfect for scooping up every last bit of the delicious chickpea curry. You can find vegan naan at Indian restaurants or make your own at home.
- Raita: A cooling cucumber raita made with vegan yogurt and fresh herbs helps cut through the richness and spice of the dish.
- Chutneys: Offer an assortment of chutneys like mint, cilantro, or tamarind for added flavor complexity. The sweet and tangy chutneys pair beautifully with the chana masala.
- Salad: A fresh, crisp salad such as a kachumber salad (made with tomatoes, onions, cucumbers, and lemon dressing) provides a light contrast to the hearty curry.
- Papadums: Crispy, lentil-based papadums are a traditional accompaniment that adds a satisfying crunch to the meal.
- Pickles: Indian pickled vegetables like lime pickle or mango pickle can be served alongside to add a burst of tangy flavor.
- Garnishes: Top the chana masala with fresh cilantro, sliced onions, lemon wedges, and a drizzle of vegan yogurt for extra freshness and flavor.
