Vegan Vegetable Chana Masala

Vegan Vegetable Chana Masala is a hearty and flavorful Indian dish that combines chickpeas with a medley of vegetables in a spiced tomato sauce. This nutritious meal is perfect for a satisfying lunch, bursting with protein and vibrant flavors.

Ingredients

• Chickpeas (canned) - 400 grams
• Onion - 1 medium, finely chopped
• Tomato - 2 medium, diced
• Bell pepper (any color) - 1 medium, diced
• Carrot - 1 medium, diced
• Green peas - 100 grams (fresh or frozen)
• Garlic - 3 cloves, minced
• Ginger - 1 tablespoon, grated
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Cilantro (fresh) - a handful, chopped
• Vegetable oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Water - 200 ml

Steps

1. In a large pan, heat the vegetable oil over medium heat. Add cumin seeds and sauté for about 30 seconds until fragrant.
2. Add the chopped onion and sauté until golden brown, about 5-7 minutes.
3. Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until aromatic.
4. Add the diced tomatoes and cook until they soften and start breaking down, about 5 minutes.
5. Mix in the diced bell pepper, carrot, and green peas. Cook for another 5 minutes, stirring occasionally.
6. Add the canned chickpeas (drained and rinsed), coriander powder, garam masala, turmeric, salt, and black pepper. Stir well to combine.
7. Pour in 200 ml of water and bring the mixture to a gentle simmer. Cover and cook for 10-15 minutes, allowing the flavors to meld.
8. Taste and adjust seasoning if necessary. Remove from heat and stir in chopped cilantro before serving.
9. Serve hot with rice or flatbread of your choice.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 7 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• High in protein from chickpeas, supporting muscle health and satiety.
• Rich in dietary fiber, aiding in digestion and promoting gut health.

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