weeknight meals: channa (chickpea) masala

I have been trying to incorporate more plant-based meals into our diet. Over the past few years, we eat meat at 80-90% of the meals we cook at home. I sometimes struggle with vegetarian meals as they often can be dairy or carb heavy. Don’t get me wrong, I am obsessed with both those things. If I could live off cheese and bread for the rest of my life with no health implications, I would.  But I am always on the hunt for options that are simple and clean yet filling and packed with flavour. So when it comes to vegetarian meals, I tend to lean on my Indian repertoire.

One thing I love about Indian food is the wide range of vegetarian options that exist. They are so affordable and can be easy to make. Many Indian dishes start with four main ingredients: ginger, garlic, onions, and tomatoes. The smell these four ingredients make when added to hot oil in a pan is synonymous with my childhood (along with Yankee Candles). The mixture is packed with nourishment, antioxidants, and helps with digestion of certain heavy Indian dishes. Whenever I make channa or any curry for that matter, I like to get these four ingredients chopped or minced and set aside so when it comes time to cooking it’s really seamless.

Channa (chickpea) masala is slowly becoming a recipe that is in regular rotation. It’s filling, a great source of protein and can be served over rice, quinoa, with naan, cauliflower rice...I think you’re getting the idea!  Once you have your spice rack stacked, you’ll be able to whip this up in no time at all, and under $5! You can make it one of two ways: a thicker masala or a thinner curry.

What are some of the vegetarian meals you guys have in your back pocket?

Channa (Chickpea) Masala

Ingredients

- 3 tbsp olive oil

- 2 cloves garlic minced

- 1/2 tsp finely minced ginger

- 1 medium yellow onions, chopped finely

- 1 red chili slit (you can also use jalapeno)

- 2 medium tomatoes chopped finely

- 1/2 tsp turmeric

- 1 tbsp ground coriander powder

- 1 tsp salt

- 1/4 tsp indian red chilli powder

- 1 can chickpeas, drained and rinsed

- water

Method

- Heat 2 tbsp oil in a pot on medium high heat, add ginger and garlic and cook for 2-3 minutes until golden brown, don't burn.

- Add in onions and chilli and reduce heat slightly and cook until onions have softened (6-7 minutes)

- Add in tomatoes, 1/2 cup water and cook until the mixture has thickened. This will take 10-12 minutes. Keep adding little glugs of water as it gets thicker and so it doesn't stick to the bottom of the pot.

-  Add in spices and ¼ cup water and cook for another 3-4 minutes

- Raise heat to high and add in chickpeas, 1/2 water stir and bring to a boil. Reduce to a simmer and cook for 12-15 minutes. Add another ½ cup water halfway through the cook time.

- Add remaining oil and turn up heat to high to cook for the last minute.

- Enjoy over rice or with naan

*If you want this to be more of a curry instead of a thicker paste, double the water when you add the chickpeas. You can add more salt or spice to taste!

**This recipe is on the spicier side. If you are a novice with heat, I’d suggest skipping the slit chilli and just add in the powder.