Meatless Friday: Chana Masala

Jasmine Kuzner shares a versatile recipe for a quick and tasty chickpea masala. Download the free printable recipe card.

Chana masala is a simple dish of beans (chickpeas) that have been simmered in a warm, tangy tomato based sauce. Masala simply means spice, and chana means chickpea. A popular dish worldwide, chana masala is made by first sautéing the onions and garlic with aromatic spices in fat, and then adding the chickpeas and tomato sauce to simmer until all the flavors meld together. Chana masala can be served with a side of naan bread or spooned over basmati rice. Warm and spicy rather than hot, chana masala is kid friendly, and is hearty enough to serve as a main dish.

Chana Masala

Ingredients:

2 TBS olive oil (or coconut oil)
1 yellow onion, finely diced
1 TBS ground cumin
3 big pinches of kosher salt (separated, added to chana masala as you cook)

2 TBS minced garlic
2 TBS fresh ginger, minced
1, 4 oz can diced green chilies
1 TBS ground coriander
1 tsp chili powder

1 tsp ground turmeric
1 tsp garam masala
1 28 oz can pureed tomatoes
2,15 oz cans chickpeas, drained
1 ½ tsp coconut sugar (or 1 tsp brown sugar)

2 TBS lime juice
Chopped cilantro
Whole yogurt

Directions:

Heat oil over medium heat. Add, onion, cumin, and one pinch of salt. Stir well.
Add garlic, ginger, and green chilies. Saute for a few minutes until fragrant.
Add coriander, chili powder, turmeric, and garam masala, and stir to coat. Add oil and another pinch of salt. Stir to mix well.
Add pureed tomatoes and chickpeas. If the mixture looks a little too thick, add a little water, up to a half cup.
Increase heat to medium high until it reaches a rolling simmer. Reduce heat to low and maintain a simmer for 15-20 minutes until the chana masala is the consistency of stew. Stir occasionally. Add coconut sugar and remaining salt, tasting as you add.
Remove from heat. Garnish with lime and chopped cilantro, adding yogurt to cut heat if desired. Enjoy!