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)
- 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 calories; 4 g fat; 40.5g carbs; 8.3g fiber; 8.5g protein; 431mg sodium