Chickpea Masala (Garbanzos) Recipe

This is one of my all-time favorite meals. I make this delicious recipe at least twice a month and if I ever go to an Indian restaurant, you can bet that I will be ordering Chick Pea Masala. This dish is nutritious, delicious, inexpensive, and easy to make. Enjoy!

 Ingredients:

• 1 can (400g) chickpeas (garbanzos), drained and rinsed
• 2 tablespoons cooking oil (vegetable or coconut oil)
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1-inch piece of ginger, minced
• 2 medium tomatoes, chopped
• 1 can (400ml) coconut milk
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon chili powder (adjust to taste)
• 1 teaspoon salt (or to taste)
• 1/2 teaspoon black pepper
• Fresh cilantro (wansoy), chopped, for garnish (optional)
• Cooked rice, for serving

Instructions:

Prepare the Ingredients:

• Drain and rinse the chickpeas.

• Chop the onion, garlic, ginger, and tomatoes.

Cook the Aromatics:

• Heat the cooking oil in a large pan over medium heat.

• Add the chopped onions and sauté until they become translucent (about 5 minutes).

• Add the minced garlic and ginger, and cook for another 2-3 minutes until fragrant.

Add the Spices:

• Stir in the curry powder, ground cumin, ground coriander, ground turmeric, chili powder, salt, and black pepper. Cook the spices with the aromatics for 2 minutes, stirring constantly to prevent burning.

Cook the Tomatoes:

• Add the chopped tomatoes to the pan. Cook until the tomatoes break down and the mixture becomes saucy (about 5-7 minutes).

Add the Chickpeas and Coconut Milk:

• Add the drained chickpeas to the pan and stir well to coat them with the spice mixture.

• Pour in the coconut milk and bring the mixture to a gentle simmer. Let it cook for about 10-15 minutes, stirring occasionally, until the sauce thickens and the flavors meld together.

Adjust Seasoning:

• Taste and adjust the seasoning with more salt or spices if needed.

Serve:

• Garnish with freshly chopped cilantro if desired.

• Serve the Chickpea Masala hot over cooked rice.

Tips:

• If you have access to fresh or dried herbs and spices, you can use them to enhance the flavor further.

• This dish can be made more affordable by using dried chickpeas. Soak them overnight and cook until tender before using in the recipe.

• My personal opinion is that white rice (Basmati) is the best choice.  Brown rice doesn’t absorb the sauce well.

Nutritional Value for Chickpea Masala (per serving)

Notes:

Calories: The calorie count includes both the Chickpea Masala and the rice.

Fats: The majority of fats come from the coconut milk in the Chickpea Masala.

Carbohydrates: Mainly from the chickpeas and the rice.

Protein: Chickpeas provide a good source of plant-based protein.

Vitamins and Minerals: The dish provides a decent amount of Vitamin C and Iron, among other nutrients.