Tava Chana Indian Spicy Garbanzo Beans
Elevate your dinner table with Tava Chana, a bold and flavorful Indian dish featuring spicy garbanzo beans (chickpeas) infused with aromatic spices and fresh herbs. This quick and easy recipe combines pantry staples like cumin, turmeric, and garam masala with the tangy brightness of lemon juice and cilantro, creating a vibrant vegetarian dish that’s as satisfying as it is healthy. Cooked on a tava or skillet, the garbanzo beans soak up a rich medley of sautéed onion, garlic, ginger, and tomatoes, making them irresistibly tender and packed with flavor. Perfect as a side dish, wrap filling, or protein-packed main, this nutritious recipe is ready in just 30 minutes and serves up to four. Whether you're exploring Indian cuisine or searching for a spicy plant-based meal, Tava Chana is your ticket to bold bites and effortless cooking.
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Recipe Information
Ingredients
- 2 cups Cooked garbanzo beans (chickpeas)
- 2 tablespoons Oil
- 1 teaspoon Cumin seeds
- 1 medium Onion (finely chopped)
- 1 medium Tomato (finely chopped)
- 3 cloves Garlic (minced)
- 1 teaspoon Ginger (grated)
- 1 small Green chili (finely chopped)
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Kasuri methi (dried fenugreek leaves)
- 0.5 teaspoon Salt
- 2 tablespoons Fresh cilantro (chopped)
- 1 tablespoon Lemon juice
Instructions
Heat the oil in a tava or large skillet over medium heat.
Add cumin seeds and allow them to sizzle for 30 seconds until aromatic.
Add the finely chopped onion and sauté until golden brown, about 3-4 minutes.
Mix in the minced garlic, grated ginger, and chopped green chili. Cook for 1 minute until fragrant.
Add the chopped tomato and cook for 3-4 minutes until it becomes soft and mushy.
Sprinkle in turmeric powder, red chili powder, coriander powder, and salt. Stir well to combine.
Add the cooked garbanzo beans to the pan and mix to coat them evenly with the spice mixture.
Cook on low heat for 8-10 minutes, stirring occasionally to ensure even cooking and to allow the flavors to meld together.
Sprinkle garam masala and kasuri methi over the garbanzo beans and mix well.
Turn off the heat and garnish with freshly chopped cilantro and a drizzle of lemon juice before serving.
Nutrition Facts
Calories |
1091 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.4 g | 53% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1225 mg | 53% | |
| Total Carbohydrate | 146.3 g | 53% | |
| Dietary Fiber | 40.6 g | 145% | |
| Total Sugars | 30.6 g | ||
| Protein | 43.5 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 342 mg | 26% | |
| Iron | 18.2 mg | 101% | |
| Potassium | 2015 mg | 43% | |
*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.
