Chana Masala | Plant-Based Recipe Series with Dr. Monique
Recipe Information
Chana Masala
Cultural Context
Chana Masala, originating from the Indian subcontinent, is a beloved dish made primarily with chickpeas and a blend of spices. Traditionally served with rice or bread, it reflects the rich culinary heritage of India, where legumes are a staple. This dish is not only popular in India but has also gained global recognition, often found in Indian restaurants worldwide, celebrated for its hearty flavor and nutritional benefits.
chickpeas
🥗Healthier: lentils
💰Cheaper: canned beans
Lentils are lower in calories and quicker to cook.
garam masala
🥗Healthier: curry powder
💰Cheaper: mixed spices
Curry powder offers a similar flavor profile at a lower cost.
fresh ginger
🥗Healthier: ginger powder
💰Cheaper: ground ginger
Ground ginger is more accessible and has a longer shelf life.
fresh cilantro
🥗Healthier: parsley
💰Cheaper: dried herbs
Parsley can be a milder substitute for those who dislike cilantro.
Heat a non-stick skillet over medium heat and add olive oil.
Add 1 teaspoon of cumin seeds to the hot oil and bloom them until they start to pop and become fragrant.
Add freshly minced garlic and ginger to the skillet and sauté until they start to brown.
Add diced onions to the skillet and cook until they soften, about 5 minutes, adding more oil if necessary.
Add 1 can of diced tomatoes and some tomato paste to the skillet, cooking until the mixture thickens, about 5 minutes.
Add 1 tablespoon of garam masala, 1 teaspoon of turmeric, and kosher salt to the mixture, starting with half the amount of salt and adjusting as needed.
Add the 2 cans of chickpeas to the skillet and stir to combine with the spices and tomato mixture.
Cook the mixture for about 5 minutes, adjusting the consistency with water if necessary to achieve a loose gravy.
Cooking Techniques
Equipment Needed
Spice Level:
🌶️🌶️🌶️Dietary
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