Characteristics

This is a delicious, quick, easy version of the famous Indian dish “Chana Masala.” You get lots of amazing flavor without the tedious work that is often involved in separate cooking and preparing of spices. This dish is high in healthy carbohydrates, protein, fiber, vitamins, and minerals. It is naturally low in fat and sodium (if canned beans are not used), and cholesterol-free. This is a filling and hearty meal that can be enjoyed alongside your favorite grain or vegetables. It is a great meal for all ages, and especially great for cold fall or winter days.

PREP TIME: < 60 mins or < 15 mins with pre-cooked beans
SERVINGS: makes about 4 servings

  • 100% Plant-Based / Vegan
  • 100% Whole food
  • Oil-free
  • Sugar-free
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Peanut-free
  • Nut-free

Goodies Needed

INGREDIENTS:

TOOLS:

  • Pot, medium or large
  • Skillet/Pan, large
  • Stove
  • Cutting Board
  • Utensils

Preparation Steps

  1. Prepare your chickpeas, if not already cooked, by soaking them overnight and cooking in plenty of fresh water for about 45 to 60 minutes.
  2. Once your chickpeas are ready, place a thin layer of water on a pan, and begin to heat on medium.
  3. Peel the outer layers of your onion and chop or dice finely. Add the onion to your pan, cover with a lid, and cook for about 5 minutes to soften.
  4. Place your chickpeas into a pot (if not already in one) and add the tomato purée, the softened onion, and all of your spices. Start with a lower amount of the garam masala and add more later if needed.
  5. Begin to heat the mixture on high, and then lower the temperature to low-medium to heat everything thoroughly for about 5 to 10 minutes, stirring occasionally.
  6. Taste the mixture, and add more of your spices as may be desired. NOTE: Some garam masala spice mix is already very spicy and some are very mild, in which case you can add some cayenne pepper powder to boost the spiciness levels.
  7. Serve warm alongside cooked brown rice or another grain, as desired.

Meal Nutritional Benefits

Chickpeas / Garbanzo Beans / Hummus

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
  • provide minerals, especially potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more information, visit the chickpea detailed overview from World’s Healthiest Foods
  • Tip: Enjoy all varieties of chickpeas for more variety, including Kabuli (light-colored) and Desi (dark-colored)

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Onions

  • provide anti-inflammatory, antibacterial, and antiviral properties
  • provide lots of phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
  • provide minerals, especially copper, manganese, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support immune health and iron metabolism
  • protect against cancer, cardiovascular disease, and diabetes
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the onions overview on World’s Healthiest Foods

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the garlic overview on World’s Healthiest Foods

Ginger

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, specifically vitamin C, choline, and folate
  • provides minerals, especially potassium, magnesium, phosphorus, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps with nausea, vomiting, bloating, and gas
  • supports immune health and protects against infections
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the ginger overview on World’s Healthiest Foods

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it