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Easy Chana Masala – Indian Chickpea Stew

Indian Easy Chickpea Chana Masala Stew – Healthy, Plant-Based, Oil-Free, Vegan, Gluten-Free Vegetarian Comfort Food Hearty Dinner Recipe

Easy|  Servings: 6  |  Ready In: 30 minutes |  Yield: 8 cups soup

Chana Masala literally translates to “Chickpea Spices”.  A warming, comforting mix of aromatic spices like cumin, ginger, and turmeric flavor this classic Indian dish. This oil-free vegan recipe is full of healthy protein for hearty satisfaction.  Use this easy recipe to start exploring Indian flavors – and also enjoy a delicious gluten-free, plant-based vegan dinner.

Ingredients

  • 1 Onion
  • 1 tablespoon ground Cumin
  • 2 tablespoons fresh ginger, minced
  • 3 Cloves Garlic
  • 2-3 Small Green Chilies, minced with seeds (Indian Chili or Serrano)
  • 1 tablespoon ground Coriander
  • 1 teaspoon Paprika (or Indian red chili powder)
  • 1 teaspoon ground Turmeric
  • 2 15-oz canned Chickpeas (Garbanzo Beans)
  • 1 Bunch Cilantro, Chopped
  • 1 28-oz canned Diced Tomatoes
  • 1 teaspoon Garam Masala
  • 1/2 teaspoon Salt

How it’s Done:

To make the Chana Masala:  In a medium pot, combine the onion and cumin.    Cover and cook over medium heat 5-7 minutes, until the onions are soft and the cumin becomes aromatic.  If the onions start to burn, reduce the heat and add a splash of water.

Chef’s Tip: Use a small food chopper to roughly chop the ginger, garlic, green chili and spices. You can also use a knife or food processor, but this little chopper is quicker and has less clean-up.

While the onions soften, make your spiced paste.  In a food chopper, combine the ginger, garlic, green chili, coriander, paprika, and turmeric.  Roughly chop until you get a paste-like consistency.

Once the onions are soft, add the spiced paste to the pot.  Sauté for 1-2 minutes, until you can smell the ginger and the heat of the green chilies.

Drain and rinse the Chickpeas.  Roughly chop the cilantro.  Add the drained chickpeas, chopped cilantro, and canned tomatoes to the pot, along with 1/2 cup of water (you might want up to 1 cup for a thinner consistency).  Increase the heat to medium-high and bring to a simmer.  Then reduce the heat to medium low and gently simmer for 10 minutes, until thick and stew-like.

Remove from heat.  Stir in the Garam Masala and season with salt.

Serve immediately.
Very freezer-friendly

Yield: 8 cups

 

Chickpeas, Green Chilies, and Tomato are the simple ingredients needed for this stew. Indian flavor comes from the aromatic spices added to these simple basic ingredients

Chef’s Tips:

** Chef Katie’s Authentic Spice Tip: A dash of Garam Masala goes in at the very end of cooking.  This is a classic “finishing touch” for traditional Indian cooking

Chef’s Oil-Free Tip:  Sweat the Onions and Cumin together a few minutes until aromatic.  There’s no need to add oil.  If the onions start to burn, simply add a splash of water and low your heat.

 

Learn More in this Video:

Nutrition Fact

Serving size: 1/6 of a recipe (8.8 ounces).

Calories 202.34
Calories From Fat (13%) 25.91
% Daily Value

  • Total Fat 3.1g 5%
  • Saturated Fat 0.34g 2%
  • Cholesterol 0mg 0%
  • Sodium 379.98mg 16%
  • Potassium 749.63mg 21%
  • Total Carbohydrates 37.12g 12%
  • Fiber 10.23g 41%
  • Sugar 10.93g
  • Protein 10.43g 21%
  • Calcium 18.99mg 2%
  • Iron 112.4mg 624%
  • Vitamin A 1355.56IU 27%
  • Vitamin C 6756.24mg 11260%

Shopping and Gear List

  • Organic Turmeric Powder – 16oz Resealable Bag (1lb) – 100% Raw w/Curcumin From India – by Feel Good Organics
  • Simply Organic Mini Organic Ground Cumin (2x.46 OZ) by Simply Organic
  • Frontier Garam Masala Certified Organic, Salt Free Blend, 2-Ounce Bottle

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