Chana Masala

We are now into August of my blog catch-up adventure!

This post is a quickie as I didn't take many photos, and it's more of a reminder to myself that I should make this again than anything else.

Perhaps that's another reason why I didn't post very much in 2011 - it's much easier to make a recipe that you've already made (and not have to take any photos!) than trying a new recipe while documenting every step.

Anyway, in August I wrote a fad diet-themed newsletter for work and decided to try a recipe from the Dukan Diet, which was pretty hot then, especially since it was supposedly how Kate Middleton lost weight for the Royal Wedding! The recipe was easy enough and tasted ok, but it was bright pink! Not the most appetizing colour.

Since I am not following the Dukan Diet (or any diet, for that matter), and have no qualms about eating carbs, I picked up some whole wheat naan and also decided to whip up a quick side. Enter Chana Masala.


Chana is Hindi for chickpeas, while masala means a "mix of spices" in a few South Indian languages. Chana Masala is a chickpea-based dish that's known for being a little spicy, with a sour note, the latter thanks to the tomatoes in the recipe, as well as amchur/amchoor, or dried mango powder.

This recipe, adapted from Serious Eats, is a little less authentic - subbing a squeeze of [cheaper and easier to find] lemon juice in for the amchur. The long list of ingredients may be a little intimidating, but it's mostly spices that should already be in your pantry if you're making a lot of curries or Moroccan stews. While I originally served it as a side, I think it'd make for a hearty and nutritious vegetarian/vegan main. Chickpeas, like all other legumes, are an excellent source of protein, fibre and a host of vitamins and minerals, including folate, calcium, iron and zinc. This recipe also works in synergy - the vitamin C from the tomatoes and lemon juice helps you absorb the iron in the chickpeas! I recommend serving with some brown basmati rice or whole wheat naan, and a generous dollop of plain yogurt (or raita, if you're so inclined.) For the sodium-conscious, I really like the "No Salt Added" canned tomatoes and chickpeas from the President's Choice Blue Menu line.

Chana Masala
Adapted from Serious Eats
Makes 6 servings

• 2 tbsp (30 mL) vegetable oil
  
• 2 medium onions, minced
  
• 1 clove garlic, minced
  
• 2 tsp (10 mL) fresh ginger, grated
  
• 1 green chili pepper, de-seeded and minced
  
• 1 tbsp (15 mL) coriander
  
• 1 tbsp (15 mL) cumin
  
• 1 tsp (5 mL) turmeric
  
• 2 tsp (10 mL) paprika
  
• 1 tsp (5 mL) garam masala
  
• 1 x 19 fl oz/540 mL can diced tomatoes, with juice
  
• 2 x 19 fl oz/540 mL cans chickpeas, drained and rinsed
  
• Juice of 1 lemon

1. In a large skillet, heat the oil over medium-high heat. Add the onion, garlic, ginger, and green chili pepper and cook until deep golden brown, stirring often to avoid burning. Lower the heat and add the spices, stirring them into the oil. Cook for an additional minute until very fragrant, being careful not to burn the spices.
   
2. Add the tomatoes and water to deglaze the pan, then add the chickpeas. Bring to a boil, then simmer until the chickpeas are tender and the flavors have come together, 15-20 minutes. If needed, add water to get the right consistency. Add lemon juice to taste. Serve hot.

Nutrition Info (per serving): 278 calories, 7 g fat (1 g saturated, 0 g trans), 0 mg cholesterol, 47 g carbohydrate (10 g fibre, 5 g sugar), 10 g protein, 618 mg sodium. An excellent source of folate (vitamin B₄), vitamin B₆, vitamin C, iron, magnesium, potassium and manganese. A good source of vitamin E, phosphorus, zinc and copper.