Punjabi Chana Masala (Tomato Chickpea Curry)

As a chickpea enthusiast, I am always on the lookout for yummy looking chickpea recipes.  I have found that any Indian style preparation of chickpeas tastes great, since Indian cooks have had lots of experience figuring out how to create curries with maximal flavor.  Chana masala (chah-NAH  MAH-sahlah) is a traditional Indian chickpea curry that originates from Punjab in Northern India. 

After eating an incredibly flavorful meal with my family at an Indian restaurant, I was inspired to learn how to cook authentic Indian food. I have slowly absorbed information from Indian blogs and cookbooks, and have simultaneously been building up my Indian pantry. 

 If you are interested in pursuing Indian cooking, I recommend shopping at an Indian market for specialty ingredients.  For example, tamarind (a sour brown paste) is fairly expensive at regular supermarkets, but larger containers are available for much cheaper prices at Indian markets.  

 Some of my favorite Indian blogs include Veg Recipes of India, Sinfully Spicy, and Indian Simmer.  These blogs all offer anecdotal information on Indian cuisine and include nice photos.  I typically decrease the chili powder (cayenne) or chillis in Indian recipes to suit my preferences for moderate heat. 

There are many versions of chana masala, and this particular one does not include onions. No onions means less prep!  Most Indian recipes do include onions, so it's nice to have a few recipes on hand that don't rely on this vegetable.

This chana masala uses kashmiri chili powder, which is a little milder than cayenne and is used primarily for its beautiful red color.

Nutrition Highlight: Chickpeas

Brain Boosters

Folate helps with proper brain functioning, and chickpeas happen to have higher levels of folate than other beans.  A Swiss study tracked a large group of teens over 15 years and observed that students with higher intake of folate did better academically.  It's also important that elderly people get enough folate, because research shows that lower levels of this B vitamin are associated with increased risk of dementia and Alzheimer's.

Cancer Combatants

Chickpeas are high in folate, a B vitamin which helps fight pancreatic cancer. Like other beans, chickpeas are high in lignans and saponins, both of which help protect against cancer.

Cholesterol Curtailers

Chickpeas are high in fiber, clocking in at 12.5 g per cup, or half of the recommended daily intake.  Fiber lowers cholesterol by binding with it in the small intestine, then escorting it from the body. 

Cooking Tip

Use a microplane grater for preparing ginger and garlic.

Indian cuisine heavily relies on ginger-garlic paste.  This is available pre-made, but it's very easy to do at home with the help of a microplane.  Grating ginger releases its potent ginger juice, giving extra flavor to any dish.

Punjabi Chana Masala (Tomato Chickpea Curry)

Printable Recipe

I loved the floral notes of coriander in this chana masala.  Coriander has a floral flavor when left whole and a nuttier flavor when ground. This punjabi chana masala has a little gravy (sauce) and is spiciest on the first day.  Yogurt is a good cooling agent.

Main:

• 1½ cups chickpeas, dry
• 4 cups water for cooking the chickpeas (reserve 1 c of bean water)
• 1 tsp salt

Ground Masala Paste:

• 2 dry red chilis (Guntar type)
• 1/4 tsp kashmiri chili powder (or 2 whole dry)
• 5 tomatoes, roughly chopped (20 oz= 2 c purée)
• 1 T grated ginger
• some julienned ginger, garnish
• 6-7 garlic cloves, grated (1 T)
• 2 T coriander seeds
• 1 T olive oil 

Other:

• 1 jalapeño or serano chili, chopped 
• 1 cup of bean water
• cilantro,  garnish
• 1/4 tsp garam masala powder *see note
• 1/2 tsp salt
• 1/4 tsp black salt, optional *see note

Soak chickpeas overnight, drain.  Bring to a boil in fresh water, and simmer 50-60 min.  Drain, reserving 1 c water, and set aside.

In a food processor or blender, add the tomatoes, ginger, garlic, dry red chilies and coriander seeds.  Grind to a smooth paste.

Heat oil in a 12" pan and add the ground paste.   Fry the masala paste for 7-8 minutes in oil till the raw smell of the tomatoes, ginger and garlic disappears and the oil leaves the sides of the masala.


Now add the jalapeño and 1 cup of water.  Stir and cook for 3-4 minutes.  Add the chickpeas and mix.  Let everything simmer for 15-20 minutes on low, stirring occasionally.

Add the garam masala powder and salt(s) and mix.  Cook for 1-2 minutes more.  Garnish with cilantro and julienned ginger and serve with brown rice or millet.  Plain yogurt is a nice cooling accompaniment.  The flavors will mellow and be more developed on the second day, as is the case with all Indian curries. Serves 4-6. 

Note: Garam masala is added at the end because it is dry roasted and prolonged cooking destroys its flavor.

Note 2: Black salt (kala namak) is actually pinkish-grey and has a sulphuric taste. It enhances tart flavors, and is thus appropriate for this dish with its base of tomatoes.