Channa Masala

Chickpea curry

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  1. In a large saucepan bring 3 cups of water to a boil, add chickpeas, cover, bring to boil. Reduce heat, cook, partially covered for 30-40 minutes until soft. Add a little more water if necessary and continue cooking.

  2. Meanwhile, heat oil in another saucepan, sauté onion until soft. Stir in garlic and ginger. Add tomato, dill, turmeric, chilli powder, curry powder and salt. Cook, stirring continually until tomato softens and mixture forms a sauce.  

  3. Add this masala mixture to chickpeas cooking on the stove, cook for 10 more minutes.

  4. Stir in coriander leaves and lemon juice.

Serve with Indian flatbreads or brown rice or brown basmati rice.

Tips and variations: 

  • Any dark green leafy vegetables can be substituted for dill.

  • Swap chickpeas for other dry beans e.g. kidney beans. Cooking time will vary.

  • 1 cup dry chickpeas provides 3 cups of canned/cooked chickpeas  

  • Recipe is suitable for freezing and can be refrigerated for 2-3 days. 

Per serve: energy 796 kJ (190 cal); protein 9 g; fat 6 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 19 g; fibre 10 g; calcium 97 mg; iron 2.88 mg; sodium 479 mg

Serves 5

 

1 cup (large, white) chickpeas, soaked overnight and drained

 

4 teaspoons peanut oil or extra virgin olive oil

1 cup finely chopped onion

1 teaspoon minced garlic

1 teaspoon minced ginger

1 cup chopped tomato

1 bunch dill, trimmed and chopped

½ teaspoon turmeric

½ teaspoon red chilli powder

1-2 teaspoons curry powder

1 teaspoon salt

 

¼ cup chopped coriander leaves

2 tablespoons lemon juice

Chickpeas, like all other legumes are a good source of protein, B vitamins, folate, iron and fibre. They have low glycemic index.