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.
Chana Masala (Curried Chickpeas)
This simplified version of a popular Indian dish, chana masala, is a delightful way to showcase tasty chickpeas.
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Servings: 4 to 6
Calories: 86kcal
Ingredients
- 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 ½ 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
- ½ 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
- ¼ cup minced fresh cilantro more or less to taste
- Salt to taste
- Hot cooked grains rice, quinoa, or couscous, optional
Instructions
- 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 ¼ 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.
Nutrition
Calories: 86kcal | Carbohydrates: 12g | Protein: 3g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 10mg | Potassium: 376mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1085IU | Vitamin C: 36mg | Calcium: 44mg | Iron: 1mg
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Nutrition Information
Per Serving (without grains): 227 calories; 4 g fat; 40.5g carbs; 8.3g fiber; 8.5g protein; 431mg sodium
- Sample more recipes for global stews.
- Here are more tasty, easy bean main dishes.
- Here are more of VegKitchen’s Vegan Dinner Recipes and more Main Dishes Featuring Grains and/or Beans.
Marie says
Oh YUM! Going to make this tonight! Thanks!
Kelly says
This was very tasty. Lots of flavor without being overly spicy.
Jan says
I used dry garbanzo beans for the first time, I've always gone with cans. I am not sure I soak or cooked them enough, or maybe they just have a different taste and texture to the canned ones that I am used to. The seasoning and sauce were excellent. This dish pairs nicely with brown rice. The green beans picked up the curry flavor and took them to the next level. I will make again, maybe with canned beans next time.
Nava says
Jan, I also didn't have success with cooking chickpeas from scratch, and gave up trying to do so years ago. Even if they were well cooked, they somehow seemed grainy, not like the canned kind. So I hear what you're saying! I'm glad you like the dish otherwise.