Chana Masala

Healthy south Indian chana masala

Hey guys this recipe is one of my all time favourite indian vegetarian dishes. I have posted the step by step guide with photos and recipes of my south Indian version of healthy chana masala. 
Why chana masala? 
This is something i enjoy making at home because its not time consuming and you cant really go wrong with the combined taste between chickpeas, spices and curry. The dish is filling, hearty and dependable.  
This recipe tastes just like the Chana Masala you’d get in a famous Indian restaurant but the best part is it’s super healthy for you! It doesn’t use any cream or butter it’s 100% vegan and gluten free. It’s rich and flavorful with just the right amount of heat and spice.Traditionally Chana Masala has quite a bit of oil in it anyway, but without that, it can actually be a very healthy and well rounded dish

Directions

Step 1: Heat a large pot or Dutch oven over medium heat.
Add the oil and red onion and cook,
stirring frequently until it is deeply caramelized.
Reduce the heat to low.

.

Step 2: Add the garlic, cumin seeds, coriander, ginger,
gram masala and cardamom pods, and fry them,
stirring constantly, until the cumin seeds pop and
the spices are fragrant and toasty, about 30 seconds.

.

Step 3: Pour in the juice and the tomatoes from the can 
and crush them in the pot with a potato masher. 
Add the salt and the potatoes.
 

 

 

Step 4:  Raise the heat to medium-high, and bring the pot to a boil
Reduce the heat to medium, add the cilantro and cayenne,
and all of the rest of the spices, and simmer the sauce until it
reduces a bit and begins to thicken. Add the chickpeas,
and stir to combine.

Step 5: Keep simmering the curry on low until the chickpeas
and potatoes soften (about 30 minutes). Once the sauce thickens
and reduces down a bit, it will look like this.

 

                                                                         





Step 6: Serve and topwith  coriande.

 
Ingredients

• 1/2 – 1 Tbsp extra virgin olive oil
• 1 medium red onion, coarsely chopped
• 3-4 cloves garlic, minced
• 1 tsp cumin seeds
• 1/2 tsp ground coriander
• 1/4 tsp ground ginger (or 1 Tbsp minced fresh ginger)
• 1 tsp gram masala
• 4-5 cardamom pods, lightly crushed
• 1 28-ounce can whole peeled tomatoes
• 1 tsp kosher salt, or to taste
• 1 Tbs cilantro leaves, roughly torn, plus more for garnish
• 1/8 tsp cayenne pepper, or to taste
• 1 tsp cumin powder
• 1 tsp chili powder
• 2 15-ounce cans chickpeas, drained and rinsed
• 4-5 baby red potatoes, diced
• 6-8 Tbs plain non fat Greek yogurt, optional

Yield: 6 servings

Calories per serving: 227

Fat per serving: 3.3g

Nutritional Info Per Serving: 227 Calories, 3.3g Fat, 430.2mg Sodium, 44.2g Carbs, 7.3g Fiber, 7.5g Sugar, 9.9g Protein