Chana Punjabi Indian Chickpea Stew
Dive into the rich, aromatic flavors of Chana Punjabi, an authentic Indian chickpea stew that's a comforting blend of earthy spices and wholesome ingredients. Made with tender chickpeas simmered in a luscious tomato-based gravy infused with cumin, turmeric, garam masala, and the tangy kick of amchur or lemon juice, this dish is packed with bold, vibrant taste. Whether you use dried chickpeas for a traditional touch or the convenience of canned ones, this hearty stew comes together with a medley of finely chopped onions, tomatoes, and cilantro, creating a base that's equal parts hearty and refreshing. Perfectly suited for vegans and vegetarians, Chana Punjabi pairs beautifully with steaming basmati rice, soft naan, or warm roti, making it a satisfying meal for any occasion. Ready in under an hour, this one-pot marvel highlights the best of Punjabi cuisine, marrying simplicity with depth of flavor.
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Recipe Information
Ingredients
- 1 cup dried chickpeas (or canned chickpeas, drained and rinsed)
- 1 medium onion, finely chopped
- 2 medium tomatoes, finely chopped
- 1 tablespoon ginger-garlic paste
- 1 optional green chilies, finely chopped
- 2 tablespoons oil (vegetable or mustard)
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 0.5 teaspoon red chili powder
- 1 teaspoon amchur (dried mango powder) or lemon juice
- 2 cups water
- 2 tablespoons fresh cilantro, chopped
- 1 teaspoon salt
Instructions
If using dried chickpeas, soak them in water overnight. Drain and rinse thoroughly. Pressure cook them in salted water for 20 minutes or boil in a large pot for 1-2 hours until soft. If using canned chickpeas, skip this step.
Heat oil in a heavy-bottomed pan or pot over medium heat.
Add cumin seeds and let them sizzle for 30 seconds until aromatic.
Add chopped onions and sauté until golden brown, about 6-8 minutes.
Stir in the ginger-garlic paste and sauté for 1-2 minutes until fragrant.
Add chopped green chilies, if using, and stir well.
Mix in the chopped tomatoes and cook for 5-7 minutes until they soften and the mixture becomes a thick paste.
Add turmeric powder, ground coriander, red chili powder, and salt. Stir and cook for 1-2 minutes to combine the spices.
Add the cooked or canned chickpeas along with 2 cups of water. Mix well.
Bring the stew to a boil, then reduce the heat to low. Simmer uncovered for 15-20 minutes, stirring occasionally.
Stir in garam masala and amchur (or lemon juice). Adjust seasoning and consistency as needed.
Garnish with chopped fresh cilantro before serving.
Serve hot with steamed basmati rice, naan, or roti.
Nutrition Facts
Calories |
1145 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.9 g | 54% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2466 mg | 107% | |
| Total Carbohydrate | 159.2 g | 58% | |
| Dietary Fiber | 44.1 g | 158% | |
| Total Sugars | 37.5 g | ||
| Protein | 44.5 g | 89% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 370 mg | 28% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 2941 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
