Description
This pared down take on chana masala requires minimal effort and is perfect for meal prep.
Ingredients
Scale
- 2 tablespoons coconut, avocado, or organic canola oil
- 1 teaspoon cumin seeds* (see note below)
- 1 medium onion, diced
- Fine sea salt, to taste
- 3 medium garlic cloves, minced
- 1-inch piece of ginger, peeled and minced (about 2 tablespoons)
- 2 teaspoons garam masala*
- 1 teaspoon ground coriander*
- 1/4 teaspoon chili flakes (optional)
- Two 15-ounce cans chickpeas, drained and rinsed
- One 8-ounce can tomato sauce
- 1 tablespoon lemon juice
- 1/2 teaspoon turmeric powder
- Freshly ground black pepper, to taste
- Cilantro or scallions, for serving (optional)
Instructions
- Heat 2 tablespoons oil in a medium pot over medium heat. Add 1 teaspoon cumin seeds and cook until they’re browned and fragrant, about 1 minute. Add the onion with a pinch of salt and cook until soft and golden, about 8 minutes.
- Add the garlic and ginger, as well as 2 teaspoons garam masala, 1 teaspoon coriander, and 1/4 teaspoon chili flakes, and cook for 30 seconds more.
- Add half of the chickpeas and crush them with a potato masher until most of them are smashed. Then add the remaining chickpeas, the tomato sauce, 1 tablespoon lemon juice, 1/2 teaspoon turmeric, lots of black pepper, and 1/2 cup water. Stir to combine, cover with a lid, reduce the heat to low, and simmer gently for 15 minutes, stirring occasionally.
- Taste and adjust the seasonings, if needed. Garnish with herbs before serving.
Notes
- If you want to sub cumin seeds with ground cumin, add it after the onions are cooked (with all the other spices).
- Garam masala is a popular Indian spice blend essential for this stew. It’s available in most supermarkets.
- Coriander adds another layer of flavor here. If you don’t have any, substitute with a dash more garam masala.
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 290
- Fat: 10.3 g
- Carbohydrates: 39.6 g
- Fiber: 10.9 g
- Protein: 12 g