By Jenn
Jan 25, 2021

Chana Masala Chickpea Curry

Chana Masala Chickpea Curry

Chana masala chickpea curry is an authentic Indian dish that incorporates chickpeas (chana) and garam masala.  The flavour is a complex combination of spices including peppercorns, cinnamon, coriander, cumin and cardamom. 

Since adopting a plant based diet I have been trying to find all the recipes for my favourite dishes and making them into vegan friendly, healthier versions. So, if you are a curry lover like me then this quick and easy recipe will no doubt make its way into your regular weekly meal plan.

Why is Chana Masala Chickpea Curry Good for You?

This dish is so much healthier and tastier than store bought jars as there are no extra food enhancers, salt, sugar or fat content added to promote flavour.  Instead, it is packed with unprocessed products that make it low in calories and fat and high in fibre.  It is also a good source of protein making chana masala suitable for vegans and vegetarians.

In addition, it is easy to make and there is quite a lot left over to freeze for another time.

Chana Masala Chickpea Curry

What You’ll Need

Chickpeas

Rich in vitamins, minerals and fiber, they offer a variety of health benefits including weight management, improved digestion, and may reduce the risk of certain diseases. Also because they are high in protein, chickpeas make a great protein replacement for those on a vegetarian or vegan diet.

Onion

Low in calories but high in vitamins and minerals and antioxidants, onions help control blood sugar levels, contain cancer-fighting compounds and may improve heart health, bone density and digestive health.

Garlic

Garlic has been used since the Greeks to treat a variety of medical conditions which can help combat sickness, including the common cold. It can also reduce blood pressure, lower cholesterol and lower the risk of heart disease.

Spices

Spices are rich in phytochemicals which help to fight inflammation and prevent damage to cells. Consuming spices on a regular basis also helps speed up the metabolism and slow down the appetite and can also help kill bacteria.

Tomatoes

Tomatoes are a great source of vitamin C, potassium, folate and vitamin K. The high levels of the antioxidant lycopene may improve vision and skin health, and also protect against heart disease and cancer.

Cashews

Cashews are low in sugar and packed with healthy good fats, and plant protein and are a good source of copper, magnesium and manganese. These promote good bone and brain health, immunity and are good for energy production.

Olive oil

Olive oil is a great cooking choice as it is rich in monounsaturated fats and could potentially reduce the risk of cancer, strokes and heart disease. It also reduces inflammation that can assist in treatment of rheumatoid arthritis.

How to Make Chana Masala Chickpea Curry

Firstly, weigh the cashews and soak in hot water while preparing the sauce.  Then in a large saucepan or skillet add , saute the onions and garlic in the olive oil for 2-3 minutes.  

Add the spices (garam masala, cumin, cinnamon, ginger and cayenne pepper) and stir in with the onion for 1 minute until fragrant. Then add ¼ cup of the vegetable broth and cook for 1 minute further.  Then add the rest of the vegetable stock and the tomatoes and leave to cook for 5-8 minutes, until everything is nice and soft.

Drain the cashews and put them into a blender or use a hand held version. Add 1 cup of the stock from the saucepan and give it a whizz until it is nice and creamy. Then transfer the rest of the contents from the saucepan into the blender (or alternatively you can add the cashew mix into the curry base if you are using a hand held one), then process it again until it is nice and creamy.  Put the sauce back into the saucepan and then add the chickpeas. Cook for a further 5 – 10 minutes and then serve with rice

How to Store and Make Ahead

Leave the curry to cool and then place in sealable containers and store in the fridge for up to a week or alternatively you can store it in the freezer for up to a month.

If you try this chana masala chickpea curry recipe or have a comment then feel free to leave a rating and let me know.  I love to hear what you think, or any changes you make, thanks!

 
Chana Masala Chickpea Curry

Chana Masala Chickpea Curry

Chana masala is an authentic Indian dish that incorporates chickpeas (chana) and garam masala.  The flavour is a complex combination of spices including peppercorns, cinnamon, coriander, cumin and cardamom.
This healthy, vegan friendly recipe that is a quick and easy recipe will no doubt make its way into your regular weekly meal plan.
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Main Course
Cuisine Indian
Servings 5
Calories 211 kcal

Equipment

  • Large Saucepan or skillet
  • Handheld or standalone blender

Ingredients
  

  • 2 Yellow onion (chopped)
  • 1 tbsp Olive oil
  • 3 cloves Garlic
  • 2 tsp Garam masala
  • 3/4 tsp Cumin
  • 3/4 tsp Cinnamon
  • 3/4 tsp Ginger
  • 1/2 tsp Cayenne pepper Add more for a deeper heat
  • 2 3/4 cup Tomatoes You can use fresh or use tinned version
  • 1/3 cup Cashews
  • 3 cups Chickpeas

Instructions
 

  • Weigh the cashews and soak in hot water while preparing the sauce.
  • In a large saucepan or skillet add , saute the onions and garlic in the olive oil for 2-3 minutes.
  • Add the spices (garam masala, cumin, cinnamon, ginger and cayenne pepper) and stir in with the onion for 1 minute until fragrant. Then add ¼ cup of the vegetable broth and cook for 1 minute further.
  • Add the rest of the vegetable stock and the tomatoes and leave to cook for 5-8 minutes, until everything is nice and soft.
  • Drain the cashews and put them into a blender or use a hand held version. Add 1 cup of the stock from the saucepan and give it a whizz until it is nice and creamy. Then transfer the rest of the contents from the saucepan into the blender (or alternatively you can add the cashew mix into the curry base if you are using a hand held one), then process it again until it is nice and creamy.
  • Put the sauce back into the saucepan and then add the chickpeas. Cook for a further 5 - 10 minutes and then serve with rice

Notes

NOTE - Toasting the cashews is a lovely way to present the meal.  Toast them in a separate skillet on a medium heat for 5 minutes, whilst keeping your eye on them so they don't burn. 

Nutrition

Calories: 211kcalCarbohydrates: 26.6gProtein: 7.5gFat: 7.3gSaturated Fat: 0.9gPolyunsaturated Fat: 0.8gMonounsaturated Fat: 3.9gSodium: 356.6mgPotassium: 90.7mgFiber: 7.7gSugar: 8.5gVitamin A: 2.5IUVitamin C: 8.7mgCalcium: 6mgIron: 5.5mg
Keyword 30 Minute Meal, Vegan
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Sources

National Library of Medicine, 2016, Pubmed “Effects of dietary polyphenols on metabolic syndrome features in humans: a systematic review”https://pubmed.ncbi.nlm.nih.gov/27079631/

National Library of Medicine, 2016, Pubmed, “Citrus Flavonoids as Regulators of Lipoprotein Metabolism and Atherosclerosis”, https://pubmed.ncbi.nlm.nih.gov/27146015/

National Library of Medicine, 2018, Pubmed, “Intervention with citrus flavonoids reverses obesity and improves metabolic syndrome and atherosclerosis in obese Ldlr-/- mice”, https://pubmed.ncbi.nlm.nih.gov/30008441/

National Library of Medicine, 2013, Pubmed, “Citrus flavonoids and lipid metabolism”, https://pubmed.ncbi.nlm.nih.gov/23254473/

National Library of Medicine, 2008, Pubmed, “Update on uses and properties of citrus flavonoids: new findings in anticancer, cardiovascular, and anti-inflammatory activity”, https://pubmed.ncbi.nlm.nih.gov/18593176/

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