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Chana (Chickpea) Masala
15 min prep time
40 min cook time
3servings
Recipe by
May Abraham Fridel
Source
Indian Cuisine Diabetes Cookbook
Photo by
Renée Comet
How to Make Chana (Chickpea) Masala
Chickpeas, or chana, are an ancient variety of legume that have been eaten in India for centuries. There are different varieties of chickpeas available, but the variety most often used are the pale, mild legumes also known as garbanzo beans. In Indian markets you’ll also find black chickpeas (or kala chana), which are darker and smaller than regular chickpeas. Chana masala is an extremely popular dish in both India and the U.S.
This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel.
15 min prep time
40 min cook time
3servings
About 2/3 cup / 109 g
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Step-By-Step Instructions:
- Heat oil in a heavy-bottomed pan over medium-high heat and add the cumin seeds. When seeds start to splutter, add the ginger and garlic and sauté for 1 minute. Add onion and sauté until the onion is golden brown, about 2 minutes.
- Add the paprika, amchoor powder, turmeric, coriander, tomato, and tomato paste to the onion mixture. Reduce heat to medium and saute, stirring constantly, until the masala comes together, about 2 minutes.
- Add chickpeas and stir to coat in the masala. Add 1 cup / 240 mL water and mix well. Simmer for 20 minutes.
- Once the sauce thickens, remove from heat and add lemon juice, salt, and the cilantro. Serve hot.
Nutrition facts
3 Servings
-
Serving Size
About 2/3 cup / 109 g
- Amount per serving Calories 220
-
Total Fat
11g
- Saturated Fat 1.2g
- Sodium 250mg
-
Total Carbohydrate
26g
- Dietary Fiber 6g
- Total Sugars 7g
- Protein 7g
- Potassium 490mg
- Phosphorous 135mg
Ingredients
sunflower oil
2 tbsp
cumin seeds
1/2 tsp
fresh ginger (peeled and grated)
1-inch piece
garlic (grated)
2 clove
medium red onion (finely diced)
1
smoked paprika (smoked)
2 tsp
amchoor (mango) powder
2 tsp
ground turmeric
1/4 tsp
ground coriander
1 tsp
medium tomato (finely diced)
1
tomato paste
1 tbsp
water
1 cup
chickpeas (garbanzo beans) (drained and rinsed)
1 (15-oz) can
Juice of 1/2 lemon
1/2
salt
1/4 tsp
finely minced cilantro leaves
1 tbsp
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