Chana Masala (Savory Indian Chick Peas)

Chana Masala (Savory Indian Chick Peas)

Background and History:

Chana Masala, a beloved North Indian dish, has a rich history dating back centuries. This flavorful and satisfying dish features chickpeas simmered in a spiced tomato and onion gravy, showcasing the essence of Indian cuisine. It’s a popular choice for vegetarians and vegans, and it’s often served with rice or flatbreads like naan.

Ingredients:

  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 2 tablespoons vegetable oil
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • 1 can (14 oz) diced tomatoes
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1 teaspoon ground turmeric
  • 1 teaspoon chili powder (adjust to taste)
  • 1 teaspoon garam masala
  • Salt to taste
  • Fresh cilantro leaves for garnish
  • Lemon wedges for serving

Serves: 4

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Instructions:

  • In a large skillet, heat the vegetable oil over medium heat.
  • Add the chopped onions and saut√© until they turn golden brown.
  • Stir in the minced garlic and grated ginger, and cook for another minute until fragrant.
  • Add the ground cumin, coriander, turmeric, and chili powder. Cook the spices for a couple of minutes, stirring constantly.
  • Pour in the diced tomatoes and cook for about 5 minutes until the mixture thickens and the oil begins to separate.
  • Add the chickpeas to the skillet and stir well to coat them with the flavorful tomato and spice mixture.
  • Simmer the Chana Masala for 10-15 minutes, allowing the chickpeas to absorb the flavors.
  • Season with salt and sprinkle with garam masala. Stir to combine.
  • Garnish with fresh cilantro leaves and serve with lemon wedges.

Nutrition Facts: (Per serving)

  • Calories: 320
  • Total Fat: 8g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 760mg
  • Total Carbohydrates: 52g
  • Dietary Fiber: 11g
  • Sugars: 9g
  • Protein: 13g

Notes:

  • Adjust the level of chili powder to suit your spice preferences.
  • This dish pairs wonderfully with rice, naan, or other Indian breads.
  • Leftovers can be stored in an airtight container in the refrigerator for a few days.

Allergy Warning:

  • Be aware of any allergies, especially to nuts or spices, among your diners. Adapt the recipe as needed to accommodate dietary restrictions or allergies.
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