Chana Masala is another name for chickpea curry. Masala means red sauce, seasoned with traditional warming, and anti-inflammatory Indian curry spices. I have another recipe for chana masala on my site, but this one is even healthier! In this recipe, I omit the coconut milk, which has a high percentage of fat. Coconut is one of the few plant-based foods that is high in saturated fat. For those looking to improve their heart disease, diabetes, and cut some pounds off their waistline, cutting out these sources is a good idea. This recipe was adapted from the amazing Vegan Richa’s Indian Kitchen Cookbook, a staple I feel in any plant-based kitchen. Richa’s recipes are so flavorful, just omit the oil that’s in most of her recipes. It’s not needed, and you won’t miss it!
Indian spices are all anti-inflammatory. Turmeric, especially has amazing anti-inflammatory benefits and is used around the world in place of aspirin to fight inflammation. Ginger and garlic boost circulation. Garlic prevents microbial infections, while ginger has amazing calming digestive properties. Chickpeas, and all beans, are packed with plant-based protein, magnesium and potassium to help lower blood pressure, and they’re high in fiber to cut blood sugar spikes, increase satiety, and improve digestive health. Tomatoes have lycopene, and antioxidant that is being research to boost memory function, prevent osteoporosis, and aiding in heart health. Adding in those powerhouse greens, and you add in additional protein, fiber, Vitamin A, C, and calcium. Man, can this dish get any better for you?!! Plus-this recipe is oil free! No need to add in those unnecessary fat calories, when you can achieve the same sauté affect with water. Trust me, you will NOT miss it!
Since I have boat loads of tomatoes still coming in from this year’s harvest, I’m using fresh tomatoes. If you’re making this off-season, use canned organic tomatoes instead. Out of season tomatoes are yuck-o city. Flavorless and bread to fall off a truck going 60 miles an hour, there ones I skip on. Be sure that those canned ‘maters don’t have a liner that has BPA in them. Tomatoes are acidic and that BPA liner will leach into your tomatoes. If your a seasonal eater like we are, grab some tomatoes at the local market and freeze or can your own today! You can freeze tomatoes whole. Their skins peel easily off when you defrost them, and them they’re perfect for soups, stews, and whatever else you’re cooking up! If using canned tomatoes, you may have to mess around with the amount of liquid in this recipe.
Don’t be overwhelmed by the ingredients! Most of this goes straight into the blender, and this dish whips up in a flash, making it perfect for weeknight meals! I double it so we have left overs for the next night or lunches in the week. It’s sooooo good, you’ll be sad when it’s gone!
Ingredients:
- 3 1/2 cups chickpeas (if using canned, this is 2 cans worth, rinsed and drained. Or if cooking your own, this is about 1 1/4 cups of dried chickpeas soaked overnight and then pressure cooked for 12 minutes)
- 5 cups of fresh tomatoes (if using canned, this is about 1-28 oz, plus 1-16 oz can-or a measure of 5 cups include liquid)
- 2 tbsp fresh ginger (no need to chop, can estimate about 1 inch for 2 tbsp)
- 2 tbsp fresh garlic (no need to mince-can estimate about 2 large cloves as 2 tbsp, or medium sized-I use 3-4)
- 2 banana peppers, 3/4 cup, or 1 jalapeño seeds removed** no need to chop
- 1 tbsp fresh lemon juice
- 1 2/3 cups of red onion minced
- 1 tsp whole or ground cumin seed (I used whole)
- 1 tsp turmeric
- 2 tsp garam masala (Indian spice blend of cumin, cinnamon, coriander, cardamon, cloves, allspice)
- 1/2 tsp kosher salt
- 1/4 cup red lentils (to thicken to stew-like consistency if your tomatoes are very juicy, omit if you’d like it more soupy or not as much juice from tomatoes)
- 2 cups fresh greens, chopped (we used swiss chard)-or more to texture
- cilantro or parsley to garnish, salt/pepper to taste
**If your banana peppers aren’t as spicy as ours are, you may wish to add a little cayenne pepper at the end of cooking. Season to taste, but add in small amounts.
Instructions:
- In a blender, place the tomatoes (on bottom), 1/2 cup cooked chickpeas, ginger, garlic, banana pepper/chili, and lemon juice and blend. Set aside (this is your sauce)
- Place a a dutch over, or nice sized pot, on medium heat, allowing the pan to warm. Add the onions and 1 tbsp of water to prevent sticking. Add remaining spices, not the greens or chickpeas, and sauté until onions have softened/become translucent.
- Add the chickpeas and sauce mixture from the blender. If it looks like the mixture it too thick, add some water, a little at a time. Our tomatoes are so juicy, this wasn’t needed. Cook on simmer for about 20 minutes, and decide if you’d like to thicken or thin the sauce. To thin, add some water. To thicken, add in 1/4 cup red lentils, and simmer for another 10 minutes until chickpeas and lentils have softened. Omit them if you have a thicker sauce (our tomatoes were very juicy).
- Stir in chopped greens right before serving. Garnish with fresh cilantro (or parsley-for those cilantro haters). Serve over brown rice or naan bread, a big salad, and enjoy!
Nutritional Benefits:
- Heart Healthy and diabetic friendly recipe
- Oil, cholesterol, and saturated fat free
- High in plant-based protein 14 g, important for repairing tissues and building muscle
- Great source of fiber 17 g!-helps to regulate blood sugar, increase satiety, improve digestive health
- Great source of antioxidants-tomatoes, peppers, garlic, and ginger as well as all spices, help to fight free radicals in the body and protect against cancer
- High in Vitamin C, 104%/DV-antioxidant that boosts immune function
- Good source of iron-beans and greens provide this important nutrient for oxygenation of blood, 53%/DV
- Good source of calcium 12%-greens add in both calcium and plant-based protein, as well as many other antioxidants
- 3½ cups chickpeas (if using canned, this is 2 cans worth, rinsed and drained. Or if cooking your own, this is about 1¼ cups of dried chickpeas soaked overnight and then pressure cooked for 12 minutes)
- 5 cups of fresh tomatoes (if using canned whole tomatoes, this is about 1-28 oz, plus 1-16 oz can-or a measure of 5 cups include liquid)
- 2 tbsp fresh ginger (no need to chop, can estimate about 1 inch for 2 tbsp)
- 2 tbsp fresh garlic (no need to mince-can estimate about 2 large cloves as 2 tbsp, or medium sized-I use 3-4)
- 2 banana peppers, ¾ cup, or 1 jalapeño seeds removed**-no need to chop
- 1 tbsp fresh lemon juice
- 1⅔ cups of red onion minced
- 1 tsp whole or ground cumin seed
- 1 tsp turmeric
- 2 tsp garam masala (Indian spice blend of cumin, cinnamon, coriander, cardamon, cloves, allspice)
- ½ tsp kosher salt
- ¼ cup red lentils, if you'd like a thicker sauce consistency (see directions)
- 2 cups fresh greens, chopped (we used swiss chard)-or more to texture
- cilantro or parsley to garnish, salt/pepper to taste
- In a blender, place the tomatoes (on bottom), ½ cup cooked chickpeas, ginger, garlic, banana pepper/chili, and lemon juice and blend. Set aside (this is your sauce)
- Place a a dutch over, or nice sized pot, on medium heat, allowing the pan to warm. Add the onions and 1 tbsp of water to prevent sticking. Add remaining spices, not the greens or chickpeas, and sauté until onions have softened/become translucent.
- Add the chickpeas and sauce mixture from the blender. If it looks like the mixture it too thick, add some water, a little at a time. Our tomatoes are so juicy, this wasn't needed. Cook on simmer for about 20 minutes, and decide if you'd like to thicken the sauce.To thin, add some water. To thicken, , add in ¼ cup red lentils, and simmer for another 10 minutes until chickpeas and lentils have softened. Omit them if you have a thicker sauce (our tomatoes were very juicy).
- Stir in chopped greens right before serving. Garnish with fresh cilantro (or parsley-for those cilantro haters). Serve over brown rice or naan bread and enjoy!
Oh man! This looks awesome, yum!
Thanks Zerrin! LMK what you think!