Low Fat Black Chana Curry
Savor the wholesome goodness of this Low Fat Black Chana Curry, a comforting and nutritious Indian dish that's perfect for a guilt-free indulgence. Made with protein-packed black chickpeas and infused with aromatic spices like cumin, turmeric, and garam masala, this curry strikes the perfect balance of flavor and health. The slow simmering of the cooked chana in a savory onion-tomato base creates a rich, velvety texture without relying on excessive oil or cream. This high-fiber, plant-based recipe is easy to prepare, with just 15 minutes of prep time and an hour to achieve its full-bodied taste. Serve it piping hot with steamed rice or soft rotis for a satisfying, well-rounded meal that’s sure to impress your taste buds. Keywords: low fat curry, black chana recipe, healthy Indian curry, vegan black chickpea curry.
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Recipe Information
Ingredients
- 1 cup black chana (black chickpeas)
- 1 medium onion, finely chopped
- 1 medium tomato, finely chopped
- 1 tablespoon ginger-garlic paste
- 1 green chili, slit
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 0.5 teaspoon cumin seeds
- 0.5 teaspoon garam masala
- 1 teaspoon cooking oil
- 1 teaspoon salt
- 2 tablespoons coriander leaves, chopped
- 3 cups water
Instructions
Rinse the black chana thoroughly under running water and soak them in 3 cups of water for at least 6-8 hours or overnight.
Drain the soaked chana and transfer them to a pressure cooker. Add 2 cups of water and 1/2 teaspoon of salt. Pressure cook the chana on medium-high heat for 8-10 whistles or until they are soft and cooked through.
Once cooked, allow the pressure to release naturally before opening the lid.
In a large pan, heat 1 teaspoon of oil over medium heat. Add cumin seeds and let them splutter.
Add the finely chopped onion and sauté until golden brown.
Stir in the ginger-garlic paste and green chili. Cook for another 1-2 minutes until the raw smell disappears.
Add the chopped tomato, turmeric powder, red chili powder, and coriander powder. Cook until the tomatoes turn mushy and the oil starts to separate from the masala mixture.
Add the cooked chana along with the water in which they were cooked to the pan. Stir well to combine with the onion-tomato masala.
Add salt to taste and allow the curry to simmer on low heat for about 15-20 minutes to thicken and for the flavors to blend well.
Stir in the garam masala and cook for an additional 2-3 minutes.
Garnish with chopped coriander leaves and serve hot with steamed rice or roti.
Nutrition Facts
Calories |
500 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2464 mg | 107% | |
| Total Carbohydrate | 82.9 g | 30% | |
| Dietary Fiber | 22.6 g | 81% | |
| Total Sugars | 20.4 g | ||
| Protein | 22.4 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 234 mg | 18% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 1378 mg | 29% | |
*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.
