Photo: Chana masala by Simon Law (sfllaw), CC BY-SA 2.0.
Chana Masala
A homestyle Punjabi chickpea curry simmered with tomatoes, ginger, amchur, and warming spices.
Ingredients
- 220 g dried chickpeas
- 1 large onion, finely chopped
- 3 medium tomatoes, chopped
- 1 tbsp ginger, grated
- 3 cloves garlic, mincedSmart swaps
- 1 tsp ground cumin
- 2 tsp ground coriander
- 1 tbsp chana masala powder
- 0.5 tsp amchur (dried mango powder)
- 1 tbsp neutral oil
- 1 tbsp lemon juiceSmart swaps
- 2 tbsp cilantro, chopped
- salt to taste
Nutrition
Micronutrients per serving
Approximate food-composition estimates. Percent Daily Values use standard adult references, not individualized targets. Values vary with ingredients and preparation; this information is not medical advice.
- Calcium
- 95 mg (7% DV)
- Iron
- 4.6 mg (26% DV)
- Magnesium
- 83 mg (20% DV)
- Potassium
- 690 mg (15% DV)
- Vitamin C
- 20 mg (22% DV)
- Vitamin D
- 0 mcg (0% DV)
- Folate
- 220 mcg (55% DV)
Source and estimate basis: Approximate per-serving estimates from generic cooked chickpeas, tomatoes, and spices; chickpea yield and salt use vary.
Method
- 1
Soak chickpeas overnight, drain, and pressure-cook in fresh water until tender. Reserve some cooking liquid.
- 2
Heat oil in a pan and cook the onion until golden. Add ginger and garlic and stir for 1 minute.
- 3
Add cumin, coriander, and chana masala powder. Stir briefly, then add tomatoes and cook until they break down into a thick masala.
- 4
Add chickpeas, amchur, salt, and enough reserved liquid to make a thick curry. Simmer for 15 minutes, lightly mashing a few chickpeas to thicken.
- 5
Finish with lemon juice and cilantro. Serve hot with rice or whole-grain flatbread.