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Thursday, June 20, 2024

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)

NutrientAmount (per serving)
Calories350 kcal
Total Fat18 g
– Saturated Fat12 g
Cholesterol0 mg
Sodium600 mg
Total Carbohydrates39 g
– Dietary Fiber8 g
– Sugars6 g
Protein9 g
Vitamin A10% DV
Vitamin C20% DV
Calcium8% DV
Iron20% DV

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.

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