AUTHENTIC CHANA MASALA (PAKISTAN CHICKPEA CURRY)

Chana masala, also known as chole or chickpea curry, is a popular and flavorful Pakistani dish made with tender chickpeas cooked in a spicy tomato-based sauce. This dish is often served with naan bread, rice, or roti and is enjoyed by many around the world.

To make authentic chana masala, the first step is to soak the chickpeas overnight to soften them. Once they are ready, they should be boiled until tender, which can take about 30-40 minutes depending on the type of chickpeas used.

Next, in a large skillet or pot, heat ghee or oil over medium heat and sauté chopped onion until it turns golden brown. Then, add minced garlic and grated ginger and cook for another minute, stirring constantly. This step helps to infuse the flavor of the spices into the onion mixture.

Once the onion mixture is fragrant, add pureed tomatoes and cook until the mixture thickens and the oil separates from the sides. This can take around 5-7 minutes.

Then, add a blend of spices to the tomato mixture, including cumin powder, coriander powder, turmeric powder, and red chili powder. Salt is also added to taste. Mix the spices well and cook for another minute or two, stirring constantly.

Now, add the boiled chickpeas to the spice mixture and mix well. Add water as needed to adjust the consistency of the gravy, and bring the mixture to a boil. Once it comes to a boil, reduce the heat and let it simmer for 10-15 minutes, allowing the flavors to meld together.

Lastly, add garam masala, a blend of aromatic spices that adds a depth of flavor to the dish. Mix well and cook for another minute. Garnish with fresh cilantro leaves and serve hot with naan, rice, or roti.

Authentic chana masala is a perfect blend of spices and ingredients that come together to create a delicious and satisfying dish. It is a great source of protein and dietary fiber and can be enjoyed by vegetarians and meat-eaters alike. With this recipe, you can bring the authentic taste of Pakistan into your own kitchen and share it with family and friends.

Nutritional Value Chana Masala:

Chana masala is a nutritious and delicious dish that is popular in many parts of the world, especially in South Asia. Here is a breakdown of the nutritional value of chana masala per serving:

Calories: 276

Protein: 10.8g

Fat: 11.3g

Carbohydrates: 33.6g

Fiber: 9.9g

Sugar: 6.3g

Sodium: 698mg

Chickpeas, the main ingredient in chana masala, are a great source of plant-based protein, fiber, and complex carbohydrates. They are also rich in vitamins and minerals, such as iron, magnesium, and folate. Tomatoes, another key ingredient, are a good source of vitamin C, potassium, and lycopene.

The spices used in chana masala, such as cumin, coriander, and turmeric, not only add flavor but also have health benefits. Cumin is rich in antioxidants and has been shown to aid in digestion, while coriander has antimicrobial properties and may help lower cholesterol levels. Turmeric is known for its anti-inflammatory properties and has been used in traditional medicine for centuries.

However, it is important to note that the nutritional value of chana masala can vary depending on the recipe and the serving size. Additionally, the fat content of the dish may be higher if it is made with ghee or other high-fat oils. As with any dish, it is important to consume chana masala in moderation as part of a balanced diet.

 Health Benefits of Chana Masala:

Chana masala is a delicious and flavorful dish that is not only satisfying to the taste buds but also provides several health benefits. Here are some of the health benefits of chana masala:

Good source of plant-based protein: Chickpeas, the main ingredient in chana masala, are an excellent source of plant-based protein. One cup of cooked chickpeas provides around 15 grams of protein, making it a great option for vegetarians and vegans.

Rich in fiber: Chana masala is rich in dietary fiber, which can help regulate digestion, lower cholesterol levels, and promote satiety. One cup of cooked chickpeas provides around 12.5 grams of fiber, which is more than half of the daily recommended intake.

May help lower blood sugar levels: Chickpeas have a low glycemic index, which means that they are digested slowly and do not cause a rapid spike in blood sugar levels. Consuming chana masala may help regulate blood sugar levels, making it a good option for people with diabetes.

Contains beneficial spices: Chana masala is made with a blend of spices such as cumin, coriander, and turmeric, which are known for their anti-inflammatory and antioxidant properties. These spices may help reduce inflammation, protect against chronic diseases, and boost overall health.

May aid in weight management: Chana masala is a nutrient-dense dish that can help promote satiety and reduce appetite, making it a good option for weight management. Additionally, the high fiber and protein content of chickpeas may help boost metabolism and burn calories.

Provides essential nutrients: Chana masala is a good source of essential nutrients such as iron, magnesium, and folate, which are important for maintaining overall health and preventing nutrient deficiencies.

Chana masala is a popular Pakistani dish made with chickpeas and a blend of spices. Here's an authentic recipe for making this delicious dish at home:

Ingredients:

2 cups chickpeas (garbanzo beans), soaked overnight and boiled until tender

3 tablespoons ghee or oil

1 onion, finely chopped

2 garlic cloves, minced

1 teaspoon grated ginger

2 tomatoes, pureed

2 teaspoons cumin powder

2 teaspoons coriander powder

1 teaspoon turmeric powder

1/2 teaspoon red chili powder

Salt to taste

1/2 teaspoon garam masala

Fresh cilantro leaves for garnish

Instructions:

Heat the ghee or oil in a large skillet over medium heat. Add the chopped onion and sauté until it turns golden brown.

Add the minced garlic and grated ginger, and cook for another minute.

Add the pureed tomatoes and cook for a few minutes until the mixture turns thick and the oil separates from the sides.

Add the cumin powder, coriander powder, turmeric powder, red chili powder, and salt to taste. Mix well and cook for a minute.

Add the boiled chickpeas and mix well. Add water if needed to adjust the consistency of the gravy. Bring the mixture to a boil and let it simmer for 10-15 minutes.

Add the garam masala and mix well. Cook for another minute.

Garnish with fresh cilantro leaves and serve hot with naan or rice.

Enjoy your authentic chana masala!