Zero Oil Channa Chick Peas Masala
Experience the rich, aromatic flavors of Zero Oil Channa Chickpeas Masala, a wholesome and guilt-free Indian curry that’s packed with protein and bold spices. This oil-free recipe combines tender chickpeas with a vibrant medley of spices, including garam masala, amchur, and turmeric, for a tantalizing, tangy, and mildly spiced dish. Instead of oil, the onions and masala are beautifully cooked with small splashes of water, making this a lighter yet equally delicious alternative to traditional curries. Finished with fresh cilantro and ready in just 45 minutes, this heart-healthy chickpea curry pairs perfectly with basmati rice, roti, or your favorite flatbread for a satisfying and nourishing meal. Ideal for vegetarians and vegans, this recipe is easy to prepare and free from unhealthy fats, making it a perfect addition to a balanced diet.
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Recipe Information
Ingredients
- 2 cups Chickpeas (soaked overnight or canned)
- 2 medium Onions (finely chopped)
- 3 medium Tomatoes (pureed or finely chopped)
- 1 teaspoon Ginger (grated)
- 1 teaspoon Garlic (minced)
- 2 pieces Green chilies (slit lengthwise)
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 2 teaspoons Coriander powder
- 1 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 0.5 teaspoon Amchur (dry mango powder)
- 1.5 teaspoons Salt
- 2 tablespoons Fresh cilantro leaves (chopped)
- 3 cups Water
Instructions
If using dried chickpeas, soak them overnight in water. Drain and pressure cook them in 3 cups of water with a pinch of salt for 6-8 whistles until soft. If using canned chickpeas, rinse thoroughly and set aside.
In a deep non-stick pan or kadhai, dry roast the cumin seeds on medium heat until fragrant.
Lower the heat and add the finely chopped onions. Stir continuously and allow them to sweat and soften. Add small splashes of water, as needed, to prevent sticking.
Once the onions turn golden brown, add the minced garlic and grated ginger. Stir for 1-2 minutes to release their aroma.
Add the pureed or chopped tomatoes, turmeric powder, red chili powder, and coriander powder. Stir well and let the mixture simmer until the tomatoes are cooked down and the oil-free masala thickens slightly.
Add the cooked chickpeas to the pan along with 1.5 cups of water. Stir to combine and bring the mixture to a gentle simmer.
Add salt, garam masala, and amchur powder. Stir well and cook for another 10 minutes, allowing the flavors to meld together.
Adjust the consistency of the gravy by adding more water if necessary. Simmer for 2-3 additional minutes.
Turn off the heat and garnish the dish with freshly chopped cilantro leaves.
Serve hot with steamed rice, roti, or naan for a satisfying, oil-free meal.
Nutrition Facts
Calories |
248 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 5% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 926 mg | 40% | |
| Total Carbohydrate | 44.2 g | 16% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 10.9 g | ||
| Protein | 12.3 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 115 mg | 9% | |
| Iron | 4.6 mg | 25% | |
| Potassium | 709 mg | 15% | |
*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.
