
Chana masala
Pressure-cooked kabuli chana in an onion-tomato gravy with a quarter of the usual oil.
- Active time
- 45 min (10 prep + 35 cook)
- Plan ahead
- Soak the chana overnight
- Makes
- 4 servings
- Level
- Medium
- Gear
- Pressure cooker, Kadai
Per serving
1 bowl (220 g)
- Calories
- 280kcal
- Protein
- 12g
- Carbs
- 43g
- Fibre
- 12g
- Fat
- 9g
- Sugar
- 7g
Soaked chickpeas pressure cooked and simmered in a gravy of onion, tomato, ginger, garlic and chana masala powder. Chickpeas bring 12 g of fibre and iron per serving, and the gravy uses one teaspoon of oil per person. A Sunday-lunch classic that works with rice, roti or on its own as a chaat.
- High fibre
- Budget
- Iron rich
- No added sugar
- Lunch
- Dinner
Free account, no card: save favourites and count this dish in your day.
Ingredients
Method
- 1
Drain the chana, add 750 ml fresh water, salt and the tea bag, and pressure cook on high to the first whistle, then on low for 15 minutes. Let the pressure drop; discard the tea bag and keep the cooking water.
- 2
Heat the oil in a kadai on medium. Add cumin, then onion, and cook 6 to 7 minutes until deep golden.
- 3
Add ginger-garlic paste and cook 1 minute until the raw smell goes. Add tomato puree, all the powdered spices and salt, and cook 6 to 8 minutes until thick and glossy.
- 4
Add the chana with 300 ml of its cooking water. Simmer uncovered on low for 10 minutes, mashing a few chickpeas against the side to thicken the gravy.
- 5
Stir in amchur and coriander. Rest 5 minutes before serving.
Tips
- Chana should squash easily between two fingers before it goes into the gravy; undercooked chana never softens in the tomato.
- Make a double batch and freeze half for a 5-minute dinner.
Swaps
- No time to soak? Use 2 drained 400 g tins of chickpeas and skip the pressure cooking.
Storage
Keeps 3 days in the fridge or 2 months frozen. Tastes better the next day.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
More recipes
Kerala kadala curry
Black chana in a roasted coconut gravy, the classic with puttu and appam, 10 g fibre.
- 55 min + wait
- Calories
- 245 kcal
- Protein
- 11 g protein
