Chana Masala

I am obsessed with Indian food. I think it is so comforting, and full of amazing spices and scents. Often, when you go out for Indian, there are a lot of added oils.  I prefer to eat my fats in their whole form, like avocado, nuts, and seeds. With oil, you get just fat calories without any added nutrition. So, I decided to try to re-create one of my favorite dishes from my local Indian buffet. Their chana masala is full of cinnamon. I had to try. Aside from the oil, I think I nailed it! If you want to reduce the fat further in this recipe, omit the coconut milk, and replace with some almond milk. You’ll want to use less, as is will be less creamy and more watery.

Chana means chickpea, masala means a sauce with a tomato base. The masala is usually spicy with ginger and garlic aromatics playing a huge role. Because I cook for my family, I don’t make my dishes too spicy. My kids can handle a little kick, but I don’t want to discourage them from eating healthy foods by making them too spicy. So, if you want to up the heat, go for it!. Add a little more dried chili flake, garlic paste, or fresh jalapeño if desired.

Chickpeas are an awesome source of plant-based protein, and are always on an Indian menu. They’re inexpensive and packed with nutrition, making them a great meal for any budget around the world. They’re high in fiber, low in fat (void of saturated fat), and like all legumes, a great source of potassium. Potassium helps in the regulation of nervous and kidney function and, along with fiber, helps to reduce blood pressure and lower LDL cholesterol. Beans are cholesterol free, and are an essential part of a healthy diet. Most Americans don’t come anywhere close to the amount they should be consuming. They’re satisfying and filling too! As with all my bean recipes, I find it’s best to soak and cook your own beans. I love my Fagor Pressure Cooker this, as it takes only 12 minutes to make chickpeas, once your pressure cooker has come to pressure. They taste so much better, cost less, avoid BPA exposure from lined cans, and reduce waste.  If this isn’t for you, purchase organic chickpeas, preferable in non-BPA lined cans.

Garlic and ginger are herbs that help with circulation, as does cinnamon. Garlic has anti-microbial properties, and ginger is great to help cure nausea and indigestion. Cinnamon has been found to boost circulation, reduce blood pressure, regulate blood sugar levels and been found to have positive neurological affects. These herbs are often found as part of Indian recipes, along with cumin and coriander (the seed of the cilantro plant).

As is the way with most Indian food, this dish is great over some brown basmati rice. Basmati rice has a fragrant jasmine scent and goes perfectly with this style of food. This dish thickens as it cools, and leftovers (if there are any) would make a great appetizer. As an appetizer, I’d serve it with some toasted pita if you’re not gluten free, or some flaxseed crackers. I also love making it a full festive meal by serving it with my Indian Cauliflower Red Lentil Stew.

The inspiration of this recipe was from www.rouxbe.com, with a bunch of my changes. 

Ingredients:

• 2 1/2 cups of chopped onion
• 2 tbsp minced garlic
• 2 tbsp minced ginger
• 1 quart of canned tomatoes, or 28/32 oz. can (if you have fresh, use about 3 cups)
• 4 cups chickpeas
• 2 tsp coriander seeds, or 2 1/2 tsp ground
• 1 1/2 tsp cumin seeds, or 1 1/2 ground cumin
• 1/8 tsp cayenne (or more to taste)
• 1 tsp turmeric
• 1 1/2 tbsp cinnamon
• 1/2 tsp kosher/sea salt
• 1 cup of reduced fat coconut milk
• 4 tsp fresh lemon juice
• 1/3 cup of cilantro or parsley
• 4 cups of spinach (or more)

Instructions:

1. If grinding spices, do so first.
2. Saute’ onions in a hot pan, adding a little bit of water to prevent the onions from sticking (about 1/3 cup). Add salt at this time, and cook until softened.
3. Add garlic, ginger, and sauté for a few minutes until aromatics release.
4. Add remaining ingredients except spinach, parsley/cilantro, and lemon juice. Cook for about 20 minutes, until ingredients have simmered and flavors have combined.
5. When ready to serve, stir in spinach, until it wilts. Add fresh parsley, and lemon juice. Season to taste with additional cayenne (if desired), pepper, and salt.
6. Serve atop rice with a nice salad. 
   

   Interested in Learning How To Grow Sprouts? Check out my post on how to grow your own!

Nutritional Benefits:

• High in plant-based protein, 18.3 g!-great for healing tissues
• Super high in fiber, 21 g!; great for digestive health, lowering blood pressure, increasing satiety, and regulating blood sugar levels
• Low in fat/saturated fat & cholesterol free-excellent for heart health and diabetes (if desiring no saturated fat, eliminate the coconut milk)
• High in Vitamin A, 90%-good for bone, eye, skin, and hair health, as well as being a great antioxidant and reducing inflammation in the body
• Outstanding source of potassium, 1880 mg, important for nerve & kidney function, as well as regulating blood pressure
• Great source of Vitamin C, 65%, important for immune function, decreases inflammation and is an antioxidant
• Great source of plant-based iron, 75%, which is better regulated in the body than from animal sources, important for oxygenation of blood
• Good source of plant-based calcium, 23%, more easily absorbed by the body than animal sources, important for bone and dental health.

5.0 from 1 reviews

Chana Masala

 

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Prep time

15 mins

Cook time

25 mins

Total time

40 mins

 

Chana Masala-traditional Indian chickpea stew made with the warming spices of ginger, garlic, and cinnamon. Made oil free and vegan

Author: www.gardenfreshfoodie.com

Recipe type: Main

Cuisine: Indian

Serves: 4

Ingredients

• 2½ cups of chopped onion
• 2 tbsp minced garlic
• 2 tbsp minced ginger
• 1 quart of canned tomatoes, or 28/32 oz. can (if you have fresh, use about 3 cups)
• 4 cups chickpeas
• 2 tsp coriander seeds, or 2½ tsp ground
• 1½ tsp cumin seeds, or 1½ ground cumin
• ⅛ tsp cayenne (or more to taste)
• 1 tsp turmeric
• 1½ tbsp cinnamon
• ½ tsp kosher/sea salt
• 1 cup of reduced fat coconut milk
• 4 tsp fresh lemon juice
• ⅓ cup of cilantro or parsley
• 4 cups of spinach (or more)

Instructions

1. If grinding spices, do so first.
2. Saute' onions in a hot pan, adding a little bit of water to prevent the onions from sticking (about ⅓ cup). Add salt at this time, and cook until softened.
3. Add garlic, ginger, and sauté for a few minutes until aromatics release.
4. Add remaining ingredients except spinach, parsley/cilantro, and lemon juice. Cook for about 20 minutes, until ingredients have simmered and flavors have combined.
5. When ready to serve, stir in spinach, until it wilts. Add fresh parsley, and lemon juice. Season to taste with additional cayenne (if desired), pepper, and salt.
6. Serve atop rice with a nice salad.

Notes

1880 mg of potassium, 90% Vitamin A, 73% plant-based iron, 65% Vitamin C, 23% calcium, if 4 servings

Nutrition Information

Serving size: ¼ Calories: 381 Fat: 10 g Saturated fat: 2.5 g Carbohydrates: 70 g Sugar: 7.5 g Fiber: 21.3 g Protein: 18.3 g Cholesterol: 0 mg

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