Healthy Vegan Chana Masala Recipe
If you’re looking for a wholesome, plant-based dish, look no further! Chana means chickpea in Hindi and masala translates to ‘mixture of spices’. This healthy, vegan chana masala recipe has plenty of nutrients and I’m sure it will be a hit with you and your family!
This healthy, vegan chana masala recipe is the perfect weeknight dinner: it’s quick and easy to make and uses common pantry ingredients so you can make curry any time the craving hits. This recipe packs in some addictive flavors, but it doesn’t require any hard-to-find spices. It’s loaded with protein and fiber so even the most dedicated carnivores won’t miss the meat in this vegan/vegetarian dish.
Chickpeas contain protein which is essential for cell repair and fiber which greatly improves digestion. Moreover, the healthy chana (chickpea) masala recipe has turmeric powder-a super food which is bursting with antioxidants and is anti-inflammatory as well!
How you choose to serve the chana is completely up to you. I prefer to eat it with some jeera (cumin) infused white rice. Alternatives to rice include chapatis, flatbread, tortilla and even toasted hamburger buns.
If you do choose to serve chickpea curry with roti/flatbread, make sure to eat it with a small side of plain low-fat yoghurt. Not only does it cool and soothe the stomach, but it is also incredibly gut friendly.
Chana Masala
Ingredients
- 1 can Chickpeas plain
- 1 tsp Ginger & garlic paste (or finely chopped)
- 1 large Onion
- 1 Bayleaf
- 1 Clove
- 1 Cardamom Pod
- 1 tin Crushed tomatoes (or two finely chopped tomatoes)
- 1 Lime
- 2 cups Water
- 1 tbsp Fresh cilantro Finely chopped
- 1 tbsp Sunflower oil (or vegetable oil)
- 2 tsp Turmeric powder
- 1 tsp Red chilly powder
- 1 tsp Garam masala
- 1 tsp Coriander powder
- *Salt to taste
Instructions
- Rinse out the chickpeas/garbanzo beans in a colander or sieve and set aside.
- Next, finely chop up the onion (either in a chopper or by hand). If you’re using fresh ginger and garlic as well as whole tomatoes, chop those up as well.
- In a non-stick frying pan, warm up some sunflower or vegetable oil on medium/high heat.
- Once the oil is hot, add in the whole spices (bay leaf, clove and cardamom) and sauté for 30 seconds.
- Then, add in the chopped onions and fry for 5 mins or until slightly browned.
- When the onions are browned, add in the ginger and garlic mixture and stir in for an extra minute to get rid of the raw taste.
- Now, add in the crushed or chopped tomatoes and fry for another 3-4 minutes on medium/high heat.
- After that, add in the powdered spices (turmeric, chilly, garam and coriander powder) including salt and fry off the spices for 2-3 minutes.
- Add 2-3 cups of water and slowly stir to make sure the dry curry mixture blends with the liquid. This should happen almost instantly and does not require a whisk.
- Combine the chickpeas and stir carefully. Cover with a lid on low heat until the gravy thickens. This usually takes 10-15 minutes but do keep an eye on it.
- After the gravy has thickened, squeeze a fresh lime sprinkle some cilantro on top to garnish.
- Serve hot with chapatis or rice with yoghurt (can be plant based) on the side.
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