Heart-Healthy Black Chana Curry
Loaded with fiber, plant-based protein, and a symphony of bold, aromatic spices, Heart-Healthy Black Chana Curry is the perfect guilt-free indulgence for a nutritious and flavorful meal. Slow-simmered black chana (black chickpeas) create a hearty, satisfying base, while antioxidant-rich spinach and a medley of Indian spice staples like turmeric, cumin, and garam masala infuse every bite with warmth and complexity. Finished with a zesty burst of lemon juice and a fresh cilantro garnish, this dairy-free, vegan curry pairs beautifully with brown rice or whole grain roti, making it an ideal choice for health-conscious food lovers. Ready in under an hour, this wholesome dish nourishes both the body and the soul—perfect for busy weeknights or cozy dinners.
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Recipe Information
Ingredients
- 1 cup black chana (black chickpeas)
- 4 cups water
- 1 tablespoon olive oil
- 0.5 teaspoon mustard seeds
- 0.5 teaspoon cumin seeds
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 inch piece ginger, grated
- 1 large tomato, finely chopped
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon garam masala
- 1 teaspoon salt
- 0.25 teaspoon red chili powder
- 1 cup spinach leaves, chopped
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Rinse 1 cup of black chana thoroughly and soak it in 4 cups of water overnight or for at least 8 hours.
After soaking, drain the water and rinse the chana once more.
In a pressure cooker, add the soaked chana, fresh water, and a pinch of salt. Cook for 12-15 minutes under pressure or until the chana is tender. If using a regular pot, boil for about 40-45 minutes until soft.
Heat 1 tablespoon of olive oil in a large pan over medium heat. Add mustard seeds and cumin seeds, and sauté until they start to sputter.
Add 1 medium chopped onion and cook until the onion turns golden brown.
Stir in the minced garlic and grated ginger, and sauté for another minute until aromatic.
Add 1 large chopped tomato to the pan and cook until it becomes soft and the oil starts to separate.
Mix in 0.5 teaspoon of turmeric powder, 1 teaspoon of coriander powder, 1 teaspoon of garam masala, 1 teaspoon of salt, and 0.25 teaspoon of red chili powder. Cook the spices with the tomato mixture for 2 minutes.
Add the cooked chana along with its cooking water to the pan. Stir well and let it simmer for 10 minutes to allow the flavors to combine.
Stir in 1 cup of chopped spinach and cook for an additional 5 minutes or until the spinach wilts.
Finish with 1 tablespoon of lemon juice and garnish with 2 tablespoons of fresh chopped cilantro.
Serve the heart-healthy black chana curry warm with brown rice or whole grain roti.
Nutrition Facts
Calories |
600 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.8 g | 28% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2510 mg | 109% | |
| Total Carbohydrate | 84.0 g | 31% | |
| Dietary Fiber | 23.5 g | 84% | |
| Total Sugars | 19.9 g | ||
| Protein | 24.6 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 325 mg | 25% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 1711 mg | 36% | |
*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.
