Allergen-Friendly Chana Masala
Chana Masala is a great example of how Indian food can be both simple and incredibly flavorful. I always think back to Anthony Bourdain’s trip to India, where even he—famously skeptical of vegetarian food—was impressed by how satisfying a meatless meal could be. This dish is one of my favorites because it’s naturally vegan, gluten-free, and low in fat.
Ingredients
Categorized for easy shopping list creation:
| PRODUCE | |
|---|---|
| garlic | 4 cloves |
| ginger | 1 inch |
| onions | 2, any variety |
| cilantro | for garnish |
| DRY GOODS | |
|---|---|
| dried chickpeas | 1 cup |
| olive oil | 1 tablespoon |
| whole San Marzano tomatoes | 28 oz |
| basmati or jasmine Rice | |
| almond flour | 1 cup (optional, for flatbread) |
| tapioca flour/starch (tapioca flour and starch are the same thing) | 1/2 cup (optional, for flatbread) |
| baking powder | 1/2 teaspoon (optional, for flatbread) |
| SPICES | |
|---|---|
| sea salt | 1 teaspoon |
| turmeric | 1/4 teaspoon |
| Indian red chili powder | 1/2 teaspoon |
| garam masala | 1 teaspoon |
| coriander powder | 2 teaspoons |
| cumin powder | 1/2 teaspoon |
| kasuri methi (dried fenugreek leaves) | 1 teaspoon (optional) |
| bay leaf | 1 (optional) |
| cinnamon stick | 1 (optional) |
| cloves | 2 (optional) |
| green cardamom pods | 2 (optional) |
Cooking Tips
The dried chickpeas will need to soak for at least 8 hours—I usually do this overnight to be sure they’re fully hydrated. Once soaked, they’ll need 1.5 to 2 hours to cook on the stovetop, so plan ahead. If you have an Instant Pot, you can skip the soaking and pressure cook them from dry. Canned chickpeas work too: replace 1 cup dried with one 15 oz can.
Since the onions, garlic, and ginger will be blended later, you can do a quick rough chop and save time on prep.
Final Thoughts
Don’t be scared off by the long prep time. This recipe is simple to make!
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Chana Masala
Prepare to be amazed by the incredible flavors that spices bring to this simple yet delicious dish! Chana masala is made by soaking dried chickpeas overnight and then simmering them in a fragrant, spiced onion-tomato curry. This vegan, gluten-free, soy-free, and low-fat dish checks all the boxes for a perfect meal. Enjoy it with jasmine rice and my almond flour flatbread!Recipe adapted from https://www.indianhealthyrecipes.com/chana-masala/
Equipment
- High Speed Blender Amazon.com: Vitamix 5200 Blender
- Griddle Amazon.com: GreenPan Elite
Ingredients
Chickpeas
- 1 cup dried chickpeas equates to 3 cups soaked
Tomato Curry
- 1 tablespoon olive oil
- 1 bay leaf optional
- 1 cinnamon stick optional, removed before blending
- 2 cloves optional
- 2 green cardamom pods optional
- 2 onions any variety, chopped, equates to about 2 cups
- 4 cloves garlic chopped
- 1 inch ginger peeled, chopped
- 28 ounces San Marzano whole tomatoes canned
- 1 teaspoon sea salt
Spice Blend (mix together)
- 1/4 teaspoon turmeric
- 1/2 teaspoon Indian red chili powder the red chili powder I have from India is VERY spicy. If you do not have Indian chili powder, use cayenne or omit if you prefer mild.
- 1 teaspoon garam masala
- 2 teaspoon coriander powder
- 1/2 teaspoon cumin
- 1 teaspoon kasuri methi (dried fenugreek leaves) optional
Sides and Garnish
- Cilantro leaves for garnish
- Jasmine rice
- Almond flour flatbread recipe in instructions
Almond Flour Flatbread
- 1 cup almond flour
- 1/2 cup tapioca flour/starch
- 1/2 teaspoon baking powder
- 1 cup water
Instructions
Prepare the Chickpeas
- Rinse dried chickpeas, then add to a bowl with 4 cups of water.1 cup dried chickpeas
- Soak for at least 8 hours or preferably overnight.
- After soaking, drain and rinse the chickpeas.
- Transfer chickpeas to a large pot. Add enough water so the chickpeas are covered by at least 2 inches.
- Bring to a boil. Skim any foam off the top.
- Cover the pot with a lid and the lower the heat to allow the pot to simmer for 90 minutes.
- Taste test to ensure fully cooked, then drain and rinse.
Instant Pot Method
- Rinse the dried chickpeas and place them in the Instant Pot. Add enough water to submerge the chickpeas until the water level is at least 2 inches above them.
- Pressure cook on high for 40 minutes.When the timer finishes, allow the pressure to release naturally—meaning do not open the valve. After 10 minutes of natural release, manually release any remaining pressure by opening the valve, then open the lid.
- Taste test to ensure fully cooked, then drain and rinse.
Prep Ingredients (these ingredients will be blended so they can be roughly chopped)
- Measure out whole spices.1 bay leaf, 1 cinnamon stick, 2 green cardamom pods, 2 cloves
- Chop onions.2 onions
- Chop garlic and ginger.4 cloves garlic, 1 inch ginger
- Open can of tomatoes.28 ounces San Marzano whole tomatoes
- Measure salt.1 teaspoon sea salt
- Mix together spice blend.1/4 teaspoon turmeric, 1/2 teaspoon Indian red chili powder, 1 teaspoon garam masala, 2 teaspoon coriander powder, 1/2 teaspoon cumin, 1 teaspoon kasuri methi (dried fenugreek leaves)
Cooking
- *If making the flatbreads, this is a good time to preheat the griddle.
- Cook rice according to package instructions.
- Heat a large pot over medium heat and add in olive oil.1 tablespoon olive oil
- Add the whole spices (bay leaf, cinnamon stick, cloves, and cardamom) to the pot. When they begin to sizzle (this will happen very quickly if your oil is hot) add in the onions.
- Sauté onions until they become light golden (~7 minutes).
- Add ginger and garlic and sauté for a minute.
- Add tomatoes and sea salt. Mash the tomatoes with a wooden spoon until they are broken apart. Cook for 5 minutes, stirring occasionally.
- Add spice blend and cook for another 3-4 minutes, stirring occasionally.
Blending
- Remove the cinnamon stick from the pot.
- Add everything in the pot to a high-speed blender. Depending on the size and strength of your blender you may need to do this in batches.
- Blend until completely smooth. The whole spices should be fully blended into the mix.
Back to the Pot
- Add the puree back to the pot and heat over medium.
- Add in chickpeas and 1 cup of water. Mix well.
- Cover the pot and simmer for 15 minutes.
- When the mixture is thick, it is ready to serve. If it's too watery, let simmer with the lid partially off the pot until thickened to your liking.
Serve
- Garnish with cilantro leaves and serve with rice and flatbread!Cilantro leaves
Almond Flour Flatbread
- Heat a griddle to 350℉. Ensure it's preheated before adding batter.
- Add almond flour, tapioca flour, and baking powder to a mixing bowl. Mix well.1 cup almond flour, 1/2 cup tapioca flour/starch, 1/2 teaspoon baking powder
- Add 1 cup of water and mix well. The consistency should be thinner than pancakes. Let sit for 1 minute.
- Using a measuring cup, add 1/4 cup of batter to the griddle for each flatbread.
- Cook for 5 minutes, then flip and cook for another 5 minutes. The flatbreads should be lightly golden. They will become more pliable as they cool.