Chana Masala

Chana Masala

Description:

Chana Masala is a classic and popular vegetarian dish from North India, featuring chickpeas (chana) simmered in a flavorful, spiced tomato-based gravy. The dish is aromatic with a blend of cumin, coriander, garam masala, and other spices, creating a savory and slightly tangy sauce. It’s a hearty and nutritious meal that pairs wonderfully with rice, naan, or roti. Rich in protein and fiber, it’s a wholesome dish enjoyed by people of all ages, making it a staple in Indian cuisine.

Ingredients:

• For the Chana Masala:
  • 2 cups dried chickpeas (or 3 cups canned chickpeas)
  • 2 tablespoons vegetable oil or ghee
  • 1 large onion, finely chopped
  • 2 tomatoes, pureed
  • 1 tablespoon garlic, minced
  • 1 tablespoon ginger, grated
  • 2 green chilies, finely chopped (optional)
  • 1 teaspoon cumin seeds
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon turmeric powder
  • 1 tablespoon garam masala
  • 1 teaspoon chili powder (adjust to taste)
  • Salt to taste
  • 1 cup water or vegetable broth
  • 1 tablespoon lemon juice
  • Fresh cilantro, chopped (for garnish)

Calories (per serving):

• Approximately 250-300 calories per serving (based on a 1-cup serving size), depending on the oil used and the addition of sides like rice or naan. The dish is rich in protein and fiber, making it both filling and nutritious.

How to Cook:

1. Cook the Chickpeas:
   • If using dried chickpeas: Soak them in water overnight. Drain and rinse the chickpeas. In a pressure cooker, cook them with 4 cups of water for about 15-20 minutes or until tender. Alternatively, you can cook them in a regular pot for about 1-1.5 hours until soft.
   • If using canned chickpeas: Drain and rinse the chickpeas under cold water.
2. Prepare the Masala:
   • Heat oil or ghee in a large pan over medium heat. Add cumin seeds and let them splutter for about 30 seconds.
   • Add the finely chopped onion and sauté until golden brown.
   • Add garlic, ginger, and green chilies (if using) and sauté for another 2 minutes.
   • Add the pureed tomatoes, ground coriander, cumin, turmeric, chili powder, and salt. Cook this mixture until the oil separates and the tomatoes thicken, about 5-7 minutes.
3. Simmer the Chickpeas:
   • Add the cooked chickpeas to the pan along with 1 cup of water or vegetable broth. Stir to combine, and let it simmer on low heat for 15-20 minutes, allowing the flavors to meld.
   • Add garam masala and cook for another 2-3 minutes.
4. Finish and Garnish:
   • Add the lemon juice and stir to combine. Adjust the seasoning with salt or chili if needed.
   • Garnish with fresh cilantro leaves.
5. Serve: Serve hot with steamed rice, naan, or roti.

History:

Chana Masala has its roots in North Indian cuisine and is a part of Punjabi food culture. The dish is often made in households across India and Pakistan and has spread globally due to its delicious taste, vegetarian nature, and health benefits. The spices used in Chana Masala are not only aromatic but also packed with health benefits—such as cumin, coriander, and turmeric, which are known for their anti-inflammatory and digestive properties.

Historically, chickpeas have been a staple food in Indian cooking for thousands of years. Known for their ability to thrive in a variety of climates, chickpeas (or « chana ») have been cultivated throughout the Indian subcontinent and are a primary source of protein, especially for vegetarians. Chana Masala has evolved into many regional variations, but its core ingredients of chickpeas, tomatoes, and spices remain the same.

This dish is a favorite in street food stalls and is often served during family gatherings and festive occasions. Its popularity has transcended Indian borders, becoming a beloved dish in global vegetarian and vegan cuisine.