Blog by: Angela Tucker
Photo and Recipe from: Minimalistbaker.com
Don’t you love those recipes that are amazing for meal prepping? This is one of my favourite dishes to make ahead of time when I know I will have busy week because it is easy to prepare, it keeps well in the fridge for a few days, and it is easy to re-heat. Plus, it is delicious, nutritious, and you can find most of the ingredients at almost any grocery store, or make substitutions based on what you have on hand.
I like to pair it with some brown rice or any other cooked whole grain, along with some steamed or sauteed veggies.
This recipe is also great for potlucks! It is sure to be a crowd-pleaser!
Did you know potassium is an important mineral that helps control your blood pressure and make your heart beat? Like most other nutrients, we can get plenty of potassium by eating a variety of different foods, including plant-based foods! Some great sources of potassium are featured in this recipe: tomato and chickpeas!
Make this dish for a Meatless Monday (or any day of the week). You will not be disappointed!
Easy Chana Masala
Prep time: 5 minutes
Cook time: 25 minutes
• 3 Tbsp (45 ml) grape seed oil (or sub coconut oil)
• 1 white or yellow onion, finely diced (110 g)
• 1 Tbsp (7 g) ground cumin
• 3/4 tsp sea salt, divided, plus more to taste
• 6 cloves garlic, minced (3 Tbsp or 16 g)
• 2 Tbsp (12 g) fresh ginger, minced
• 1/2 cup (30 g) fresh cilantro, chopped
• 2-3 fresh green chilies, sliced with seeds
• 1 Tbsp (7 g) ground coriander
• 1 tsp chili powder
• 1 tsp ground turmeric
• 1 28-oz can pureed or finely diced tomatoes
• 2 15-ounce (425 g) cans chickpeas, slightly drained
• 1 tsp garam masala
• 2-3 tsp coconut sugar
• 2 Tbsp (30 ml) lemon juice, plus more to taste
1. Heat a large pot over medium heat. Once hot, add oil, onion, cumin, and 1/4 tsp salt.
2. Add garlic, ginger, cilantro, and green chilies to a mortar and pestle and grind into a rough paste (or use a small food processor to pulse into a paste. Alternatively, just finely mince.) Then, add to the pan with the onions.
3. Next add ground coriander, chili powder, and turmeric and stir to coat. Add a little more oil at this point if the pan is looking dry.
4. Next add pureed tomatoes and chickpeas and remaining 1/2 tsp salt. If the mixture looks a little too thick, add up to 1 cup (240 ml) water (I added ~1/2 cup (120 ml)). You’re looking for a semi-thick soup consistency at this point, as it will cook down into more of a stew.
5. Increase heat to medium high until it reaches a rolling simmer, then reduce heat to low or medium-low and maintain a simmer (uncovered) for 15-20 minutes, or until thick and stew-like. Stir occasionally.
6. In the meantime, if you don’t have garam masala seasoning, make your own by adding 2 small dried red chilies, 1 tsp black peppercorns (or 1/2 tsp ground black pepper), 1 tsp cumin seeds (or 1/2 tsp ground cumin), 1 tsp cardamom pods (or 1/2 tsp ground cardamom), 1/2 tsp cloves (or 1/4 tsp ground cloves), and 1/8 tsp nutmeg to a mortar and pestle or spice grinder and grind/mix into a powder. Set aside.
7. When the chana masala is thickened and bubbly, taste and adjust seasonings as needed, adding more salt for saltiness, chili powder for heat, or a bit of coconut sugar for sweetness and to offset the heat of the chilies.
8. Remove from heat and add lemon juice and garam masala. Stir to mix, then let cool slightly before serving. Fresh cilantro and lemon juice make an excellent garnish. Chana masala can be enjoyed as a stew on its own, or it can be delicious with white or brown rice. Lastly, my favorite is over roasted sweet potatoes and broccoli.
9. Leftovers will keep covered in the refrigerator up to 4 days, or in the freezer up to 1 month.
(Per 1/6th of recipe)
Fat 4.5 g
Sodium 597 mg
Potassium 813 mg
Carbohydrate 52 g
Fibre 8.5 g
Vitamin C 78 mg
Calcium 135 mg
Iron 6.5 mg
Folate 265 DFE
Nutrition analysis complete using eatracker.com
Angela Tucker is a Registered Dietitian from rural Manitoba. Angela first became vegan for compassionate reasons but soon realized other ways a vegan lifestyle and plant-based diet positively impacts the planet and health. To learn more about her philosophy on food, visit her blog PrairieSprout. You can also find her on Facebook and Instagram.