Description
This black chana recipe is a vibrant, protein-packed powerhouse, bursting with rich flavors and wholesome goodness, perfect for busy families seeking an easy, nutritious vegetarian meal.
Ingredients
Scale
- 250 g (1.5 cups) dried black chickpeas, (kala chana)
- 1 large onion, finely chopped
- 1 head garlic, roasted
- 15 g (1 tablespoon) fresh ginger, grated
- 2 medium tomatoes, pureed (or 200 g / 7 oz canned crushed tomatoes)
- 30 g (2 tablespoons) seedless tamarind paste
- 60 ml (0.25 cup) hot water
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon ground coriander
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon red chili powder, (adjust to taste)
- 1 teaspoon garam masala
- 45 ml (3 tablespoons) vegetable oil, divided
- 30 g (0.25 cup) fresh cilantro, chopped (plus extra for garnish)
- 1 teaspoon salt, (or to taste)
- 1–2 green chilies, (optional)
- 1.2 liters (5 cups) fresh water
- 300 ml (1.25 cups) chana cooking liquid, (reserved)
Instructions
- Soak and Cook Chickpeas: Soak 250 g (1.5 cups) dried black chickpeas overnight in plenty of water. Drain and rinse thoroughly. Combine soaked chickpeas with 1.2 liters (5 cups) fresh water in a pressure cooker or large pot and cook until tender, about 30-40 minutes in a pressure cooker or 60-90 minutes in a pot. Drain, reserving 300 ml (1.25 cups) of the chana cooking liquid.
- Roast Garlic: Preheat oven to 190°C (375°F). Slice off the top 0.25 inch of the garlic head. Drizzle with 15 ml (1 tablespoon) vegetable oil, wrap in foil, and roast for 25-30 minutes until soft. Once cool, squeeze out the cloves; mash half into a paste and keep the rest whole.
- Prepare Tamarind and Aromatics: Combine 30 g (2 tablespoons) seedless tamarind paste with 60 ml (0.25 cup) hot water; let sit for 5-10 minutes, then mash into a smooth paste. Heat the remaining 30 ml (2 tablespoons) vegetable oil in a large pan over medium heat (reserve 1 teaspoon for garnish). Add the chopped 1 large onion and sauté until light golden brown, about 8-10 minutes. Add 15 g (1 tablespoon) grated ginger, 1-2 green chilies (optional), and 1 teaspoon cumin seeds; sauté for 1-2 minutes until fragrant.
- Cook Spices and Tomatoes: Stir in 0.5 teaspoon turmeric powder, 1 teaspoon ground coriander, 0.5 teaspoon smoked paprika, and 0.5 teaspoon red chili powder. Cook for 30 seconds, stirring constantly. Add the 2 pureed tomatoes and the mashed roasted garlic; cook, stirring occasionally, until the tomatoes break down and oil separates, about 8-10 minutes.
- Simmer Chickpeas: Stir in the cooked black chickpeas, the prepared tamarind paste, the reserved 300 ml (1.25 cups) chana cooking liquid, and 1 teaspoon salt. Bring to a gentle simmer, then reduce heat to low, cover, and cook for 15-20 minutes, allowing flavors to meld and sauce to thicken. (If needed, splash in extra cooking liquid or hot water to reach desired consistency.)
- Finish and Serve: Stir in the remaining whole or roughly chopped roasted garlic cloves and 1 teaspoon garam masala. Finally, stir in 30 g (0.25 cup) fresh chopped cilantro. Ladle into bowls, garnish generously with additional fresh chopped cilantro, and drizzle with the reserved spiced oil.
Notes
For quicker prep, use 3 cups rinsed canned chickpeas (reducing simmering time), or frozen chopped onions and ginger-garlic paste. For a milder flavor, omit green chilies and reduce red chili powder. If sauce is too thick, add a splash of chana cooking liquid or hot water. Opt for organic chana, fresh locally sourced tomatoes, or high-quality cold-pressed oil for enhanced flavor.
- Prep Time: 60 minutes
- Cook Time: 120 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Indian
Nutrition
- Serving Size: 1.5 cups (240 g)
- Calories: 350 calories
- Sugar: 5 g
- Sodium: 400 mg
- Fat: 8 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 10 g
- Protein: 12 g
- Cholesterol: 0 mg
Keywords: black chana, kala chana, Indian, vegetarian, protein-packed, easy dinner, comfort food, healthy, stovetop, curry