Chana Masala (Curried Chickpeas)
This simplified version of a popular Indian dish, chana masala, is a delightful way to showcase tasty chickpeas. The traditional version doesn’t usually contain green beans, but they do add color and texture to the dish. If you prefer, you can substitute a few ounces of fresh spinach or other leafy greens for the green beans. In addition to hot cooked grains, serve with fresh flatbread and a simple salad of tomatoes and cucumbers in a generous dollop of coconut yogurt. Photos by Hannah Kaminsky.
Serves: 4 to 6
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 to 3 cloves garlic, minced
- Two 15- to 16-ounce cans chickpeas, drained and rinsed
(or 3 1/2 cups cooked)
- 8 ounces fresh green beans (trimmed and halved),
or organic cut frozen green beans
- 1 to 2 fresh small hot chili peppers, seeded and minced, optional
- 2 teaspoons garam masala or curry powder, more or less to taste
- 1/2 teaspoon turmeric
- 1 teaspoon ground cumin
- 2 teaspoons grated fresh or jarred ginger
- 2 large ripe tomatoes, diced
- 1 tablespoon lemon juice, or more, to taste
- 1/4 cup minced fresh cilantro, more or less to taste
- Salt to taste
- Hot cooked grains (rice, quinoa, or couscous), optional
Heat the oil in a wide skillet. Add the onion and sauté until translucent. Add the garlic and continue to sauté until the onion is golden.
Add the chickpeas, green beans, optional chili peppers, seasonings, tomatoes, lemon juice, and about 1/4 cup water. Bring to a simmer, then cook over medium-low heat for 10 minutes, stirring frequently. This should be moist and stew-like, but not soupy; add a small amount of additional water, if needed.
Stir in the cilantro and season with salt. Serve on its own in shallow bowls, or over hot cooked grains, if desired.
Per Serving (without grains): 227.5 calories; 4.2g fat; 431mg sodium; 482.3mg potassium; 40.5g carbs; 8.3g fiber; 1.4g sugar; 8.5g protein