Chana Masala

Chana Masala

This authentic Chana Masala is a hearty and flavorful Indian-style chickpea stew, slow-cooked with aromatic spices, rich tomatoes, and fragrant ginger and garlic. Perfect for a satisfying vegan meal, it can be easily prepared in an Instant Pot or on the stovetop with either dried or canned chickpeas. Serve it with fluffy basmati rice and warm naan for a complete and delicious dinner.

6 servings
mainsindian recipes
#curry#vegan#indian#one-pot#chickpea#stovetop#meal prep#gluten-free#instant pot#comfort food

Instructions

  1. 1

    If using dry [chickpeas], soak them in water (6 cups) for 8-12 hours (or up to 24 hours in the fridge). Drain. (For a quick Instant Pot soak: combine dry chickpeas (1.5 cups), water (4 cups), and salt (0.5 tsp) in the Instant Pot. Pressure cook for 15 minutes, then naturally release.)

  2. 2

    Set Instant Pot to Saute function (or use a large pot/Dutch oven on stovetop). Heat [2-3 tbsp coconut oil]. Add leaves (2 bay), cumin seeds (2 tsp), and fennel seeds (1 tsp), stirring for mins (3) until fragrant and golden.

  3. 3

    Add shallots (2 large) (or 1 large onion) and sauté until golden and fragrant, stirring often. Add garlic (4 cloves), fresh ginger (2 tsp), and [0.5-1 jalapeno], sautéing for mins (3).

  4. 4

    Stir in all the ground spices: garam masala (1 tsp), ground cumin (1 tsp), ground coriander (1 tsp), chili powder (1 tsp), dried fenugreek leaves (1 tsp), and ground turmeric (0.5 tsp).

  5. 5

    Add tomatoes (2 medium), stirring constantly for about mins (3), scraping up any browned bits.

  6. 6

    Once the [tomatoes] start to break down, add water (2 cups) (if using dry, soaked chickpeas) and salt (1.5 tsp), along with the drained [chickpeas]. Stir well, scraping up any browned bits to prevent a 'burn' error.

  7. 7

    Seal the Instant Pot and set to High Pressure for mins (25). Naturally release for mins (15), then manually release any remaining pressure. (If using canned or fully cooked chickpeas, set Instant Pot to 6 minutes and use 0.5 cups water, then manually release.)

  8. 8

    Taste and adjust [salt]. If it tastes bitter, add [1-2 tsp agave syrup] to balance. If desired, stir in another garam masala (1 tsp) for more flavor, or a splash of [coconut milk] for extra richness.

Nutrition Facts

Per portion

292
kcal
12
Protein (g)
39
Carbs (g)
11
Fat (g)

Macronutrients

Saturated Fat 7 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Fiber 10 g
Sugars 10 g

Micronutrients

iron
3mg
83% DV
sodium
630mg
164% DV
calcium
75mg
45% DV
potassium
300mg
38% DV
vitamin a
225mcg
150% DV
vitamin c
8mg
50% DV
vitamin k
4mcg
18% DV