Servings:

Chana Masala (Chickpea Stew)

Cholle, or Chana Masala, is served alongside many Indian dishes. Chickpeas cooked in a tomato stew.

Prep: 15 min
Cook: 30 min
Total: 45 min
Servings: 6
Chana Masala (Chickpea Stew)

Ingredients

  • 1/2 tbsp cumin seeds
  • 1 green chili (jalapeno or serrano)
  • 1 onion (chopped)
  • 2 cloves of garlic (chopped)
  • 2 tomatoes (chopped)
  • 1 cm ginger root (grated)
  • 1/2 tsp salt
  • 1 tbsp to taste Chana Masala spice mixture (you can substitute garam masala and juice from half a lemon)
  • 1 tbsp vegetable oil (ghee or butter)
  • 16 oz can of garbanzo beans (aka chickpeas, drained and rinsed)

Instructions

  1. Vaghaar: Heat some oil in a pot on medium. I aim to use as little as possible, about a teaspoon. The oil is hot enough when you drop a cumin seed in it and the oil bubbles around the seed, causing the seed to move around. Put the cumin seeds on the palm of your hand, sift through with your other hand to make sure there are no rocks or stems mixed in. Then throw the seeds into the oil. Allow it to brown for a few seconds.
  2. Add the onion, garlic and chili to the vaghaar. Add salt.
  3. When the onions are translucent, throw in the tomatoes, ginger, garbanzo beans and chana masala. Simmer for about 30 minutes with the lid on to allow the garbanzo beans to absorb the flavor. The tomatoes will add a lot of moisture as they break down but you may need need to add up to a half cup of water, I usually add too much water then boil it off toward the end with the lid off.

Nutrition

  • Calories: 144
  • Carbohydrates: 25
  • Protein: 7
  • Fat: 2
  • Saturated Fat: 1
  • Polyunsaturated Fat: 1
  • Monounsaturated Fat: 1
  • Sodium: 228
  • Potassium: 358
  • Fiber: 7
  • Sugar: 6
  • Vitamin A: 369
  • Vitamin C: 9
  • Calcium: 52
  • Iron: 3