Wholesome Kala Chana Masala (Black Chickpeas Curry) for a Protein Boost

Whether you're a busy parent, a dedicated office worker, or a health-conscious vegetarian, Kala Chana Masala delivers a perfect balance of taste and nutrition. Dive into this vibrant, protein-rich dish that's both delicious and fulfilling.

What is Kala Chana Masala (Black Chickpeas Curry)?

Kala Chana Masala is a savory curry crafted from black chickpeas, a staple in Indian cuisine. Rich in spices, it offers a hearty, earthy taste and is often paired with rice or rotis, making it a versatile meal for any time of day.

Health Benefits

Kala Chana is a powerhouse of plant-based protein and fiber. According to the USDA, black chickpeas are low in calories and rich in essential nutrients like iron, phosphorus, and magnesium, supporting heart health and energy levels.

Ingredients & Substitutions

  • 1 cup Kala Chana (black chickpeas) - soaked overnight
  • 2 tbsp oil
  • 1 tsp cumin seeds
  • 1 large onion, finely chopped
  • 2 tomatoes, pureed
  • 1 tbsp ginger-garlic paste
  • 1 tsp turmeric powder
  • 1 tsp red chili powder
  • 2 tsp coriander powder
  • Salt to taste
  • 1 tsp garam masala
  • Fresh coriander for garnish

Substitute ideas: Use canned tomatoes for homemade puree or smoked paprika instead of red chili powder for a milder heat.

Step-by-Step Recipe

  1. Drain and rinse the soaked Kala Chana.
  2. Heat oil in a pressure cooker, add cumin seeds, and allow them to splutter.
  3. Add onions and sauté until golden brown.
  4. Mix in ginger-garlic paste and cook until the raw smell disappears.
  5. Add tomato puree, turmeric, red chili, and coriander powder. Cook until oil separates.
  6. Add Kala Chana, salt, and 2 cups of water. Pressure cook for 4-5 whistles.
  7. Open the cooker once the pressure releases naturally. Sprinkle garam masala and simmer for 5 minutes.
  8. Garnish with fresh coriander before serving.

Adjust the consistency by adding water if too thick or simmering down if too thin.

Nutrition Facts

Dish Component Protein (g) Calories
Kala Chana Masala (1 cup) 15 250
Rebalance high-protein atta roti (1 medium) 8 120

Serving Suggestions

  • Pair with steamed basmati rice for a classic combination.
  • Serve over Rebalance high-protein atta rotis for extra protein.
  • Enjoy with a cucumber yogurt salad for a refreshing contrast.
  • Combine with roasted vegetables for added fiber.
  • Top with a dollop of coconut cream for a rich flavor.
  • Add alongside a vegetable stir-fry for a nutrient-dense plate.

Variations

  • Add spinach or kale for extra greens and nutrients.
  • Include cubed paneer for added protein.
  • Incorporate bell peppers for a sweet crunch.
  • Adjust spices to taste, using more or less chili for desired heat.
  • Try using smoked paprika for a smoky twist.
  • Mix with quinoa instead of rice for a wholesome meal.

Make-ahead/Storage Tips

Store leftover Kala Chana Masala in an airtight container in the refrigerator for up to 3 days. It can also be frozen for up to a month; defrost before reheating thoroughly.

Diet & Allergen Notes

This dish is naturally vegan and gluten-free. For those with legume allergies, consider substituting with green peas.

Expert Tips

  • Ensure chickpeas are soaked well to improve digestion and reduce cooking time.
  • Use fresh spices for the best flavor punch.
  • If curry becomes too spicy, balance it with coconut milk.
  • Add a pinch of asafoetida to aid digestion.
  • The dish tastes better the next day as flavors meld over time.

FAQs

  • Can I use canned chickpeas? Yes, but adjust cooking time as canned chickpeas are already cooked.
  • Is this dish kid-friendly? Absolutely, just reduce spices for younger palates.
  • How do I make the curry less spicy? Use less chili powder or add a dollop of yogurt.
  • What's a good substitute if I can't find black chickpeas? Brown chickpeas serve as a great alternative.
  • Can I make this curry without a pressure cooker? Yes, use a regular pot; just increase cooking time.

 

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