Name: Chana Masala (Instant Pot or Stovetop)
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4
Cuisine: Indian
Ingredients: 1 large onion, finely chopped; 1 carrot, finely chopped; 1 courgette (zucchini), finely chopped; 3 cloves of garlic, crushed; 1 teaspoon of freshly grated ginger; 540g (19oz) of canned chickpeas (garbanzo beans), drained weight; 4 ripe medium tomatoes, skinned and deseeded, then roughly chopped - use a meaty variety with not much juice; 1.5 cups (360ml) of passata (crushed tomatoes) (use 1 cup (240ml) for Instant pot method)* if using passata also add 1 tbs of tomato paste.; 1.5 cups (360ml) of vegetable stock (use 1 cup (240ml) for Instant pot method); 2 teaspoons of cumin seeds; 2 teaspoons of coriander; 2 dried red chiles, whole (use 1 if you don't like too spicy); 1.25 teaspoons of turmeric; 2 teaspoons of amchoor powder; 1 teaspoon of garam masala; 1 teaspoon of dried mint; 1 tablespoon of ghee or olive oil; Salt and Black Pepper; freshly chopped coriander to serve; lemon wedges to serve

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Instant Pot or Stovetop Chana Masala - a delicious lighter version of this popular vegetarian fragrant curry.

Chana Masala in a pan with wooden spoon, coriander and lemon wedges in the background on a wooden board.

Chickpeas are a staple in my cupboard - such a versatile ingredient, plus they are budget-friendly too.

Whether you buy them dried or canned, they are a must-have ingredient in your pantry.

Great source of fibre and protein too - do you really need any more reason to add some to your grocery cart?

Delicious Chana Masala Chickpea Curry

I love a good curry - in fact, I love any curry. It's probably one of the go-to dishes that I make at least once a week, mainly because you really can turn any ingredients, especially vegetables that need using up into something amazing with a few different spices and flavours.

Chana Masala is a dish that typically originates from North India, and it's so full of flavour. It's a perfect option for meat-free Mondays as even the meat-eaters will love this dish.

If I want to batch cook to fill my freezer with some yummy grab and go meals, then this Chana Masala Chickpea Curry is one of my definite favourites. I usually always have the ingredients needed for this dish on hand.

Chana Masala close up in grey frying pan on wooden board

Ingredients Used in this Chana Masala Chickpea Curry

Obviously, the star ingredient of the recipe is Chickpeas (Garbanzo beans). As for whether you use dried or canned, that is totally up to you. I use canned as I tend to have those on hand more than the dried variety. So if you do use dried remember you need to soak/cook them, first before following on with this recipe.

Chana Masala is always a base of the usual curry ingredients such as onion, garlic, ginger, tomatoes and the spices such as cumin, coriander, chiles etc.

The one hard to find ingredient in this recipe is the Amchoor Powder (or Mango Powder). It has a unique a citrusy taste to it, so if you can't locate this powder, just use a little extra lime or lemon juice in its place. You are likely to find it at any Indian Grocery store or Amazon if you do wish to source some.

Can I use spray oil instead of the olive oil or ghee?

Yes, you can if you prefer. However, be aware the taste is far better using some real oil to cook those spices. You just don't get the same result sometimes with spray oils.

A few ingredients you won't see in a traditional chana masala are carrots and zucchini (courgette) - But I've always added some extra vegetables to my recipes where I can. Feel free to try adding some other vegetables if you want. Cubes of butternut squash add a great natural sweetness. Okay, it isn't an ingredient you tend to find in this dish, but no one is judging you here.

close up of Chana Masala in grey pan with wooden spoon of board

Instant Pot Pressure Cooker Chana Masala Curry

The beauty of this yummy recipe is that you can make it stovetop or in your Instant Pot or Pressure Cooker. The only adjustment to make is to reduce the amount of stock and crushed tomatoes because when cooking this in a pressure cooker, the liquid doesn't reduce down like it will on the stovetop.

The pressure cooker method would probably work well in a Slow Cooker also (I haven't tested yet), but if you try it, I would go for the instant pot/pressure cooker measurements and cook on low for about 6-8 hours or high for 4 hours.

What exactly is an Instant Pot?

Its a particular brand of multi function pressure cookers and one of the most popular out there. It is basically a 7in1 cooker - it slow cooks, pressure cooks, sautes, has settings for soup, chilli, rice, porridge and even makes yoghurt. I love mine so much that I actually went and bought a second. That might seem a bit extreme. However when I am recipe testing or batch cooking. I can have two recipes on the go at once - bonus!!!

The other beauty of the Instant Pot is that you can cook things much quicker than if doing on the stove top, which can save some time also.

TIP: Like a slightly thicker sauce? Just switch to saute mode after it has finished cooking and simmer for a little bit to reduce down the liquid some more.

How to serve Chana Masala Chickpea Curry

This dish is so packed with flavour, you can dig into a bowl of this just as it is. Drizzle with a little bit of plain fat-free natural yoghurt or if you are dairy-free a drizzle of light coconut milk is divine.

Of course, the usual favourite is over some white basmati rice. If you struggle to cook the perfect white rice. It's a simple ratio of 2 cups of water to 1 cup of rice, bring it to a boil, then simmer until the liquid is pretty much absorbed, turn off the heat, add a lid, then leave for 10 minutes. This method traps steam underneath the lid and will create the perfect fluffy rice for any dish. After the 10 minutes, just remove lid and fluff rice with a fork. Perfect!!!

Trying to be a little healthier? Why not serve with this amazing Roasted Cauliflower Rice. It really is a perfect option and roasting the cauliflower rice gives it such a delicious flavour. I won't cook my cauliflower rice any other way.

and as always I love to finish off this curry with a sprinkling of freshly chopped coriander. Not everyone loves the taste I know, so just omit if you hate it.

chana masala over white rice in a wooden bamboo bowl with gold fork to the left

More Chickpea Recipes

Love chickpeas as much as I do? Why not check out these other recipes:

CHINESE 5 SPICE CHICKPEAS
SPICY ROASTED PARSNIP AND SWEET POTATO SOUP
CHICKPEA AND TOMATO SOUP
BUTTERNUT SQUASH CHICKPEA CURRY (VEGAN)
CHICKPEA, EGG AND KALE TRAY BAKE
ROASTED SWEET POTATO HUMMUS

or head on over to my Full Recipe Index with over 850 delicious Slimming Eats and Weight Watchers recipes all fully searchable by meal type, ingredients and smart points etc.

close up of Chana Masala in wooden bowl over white rice

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Recipe Card

Yield: SERVES 4

Chana Masala (Instant Pot or Stovetop)

Instant Pot or Stovetop Chana Masala - a delicious lighter version of this popular vegetarian fragrant curry.

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Ingredients

1 large onion, finely chopped
1 carrot, finely chopped
1 courgette (zucchini), finely chopped
3 cloves of garlic, crushed
1 teaspoon of freshly grated ginger
540g (19oz) of canned chickpeas (garbanzo beans), drained weight
4 ripe medium tomatoes, skinned and deseeded, then roughly chopped - use a meaty variety with not much juice
1.5 cups (360ml) of passata (crushed tomatoes) (use 1 cup (240ml) for Instant pot method)* if using passata also add 1 tbs of tomato paste.
1.5 cups (360ml) of vegetable stock (use 1 cup (240ml) for Instant pot method)
2 teaspoons of cumin seeds
2 teaspoons of coriander
2 dried red chiles, whole (use 1 if you don't like too spicy)
1.25 teaspoons of turmeric
2 teaspoons of amchoor powder
1 teaspoon of garam masala
1 teaspoon of dried mint
1 tablespoon of ghee or olive oil
Salt and Black Pepper
freshly chopped coriander to serve
lemon wedges to serve

Instructions

Stovetop Method:

Heat a large saucepan over a medium high heat, add the ghee (or olive oil) and then fry the onion, for a few minutes to soften. Add the ginger and garlic and continue to fry for a about a minute
Add the fresh chopped tomatoes and all the spices (cumin, coriander, dried chiles, garam masala, turmeric, amchoor powder and mint) fry for a few minutes, until the tomatoes start to break down and the mix becomes paste like.
Add in the chopped carrot and courgette (zucchini)
Add the crushed tomatoes and stock. (don't forget tomato paste if using passata)
Stir in the chickpeas, then bring to a boil, reduce heat, cover and simmer for about 30 minutes. (check halfway through and add more stock if needed).
Season with salt and black pepper, sprinkle with freshly chopped coriander.
Serve with lemon wedges to squeeze a little lemon juice over the top.
Enjoy!!!

Instant Pot Method:

Set instant pot to saute mode, add olive oil (or ghee). Once it displays hot, add the onion and fry for a few minutes to soften.
Add the ginger and garlic and continue to fry for about a minute.
Add in the fresh chopped tomatoes, spices and chiles and continue to fry for a few minutes until the tomatoes break down and the sauce becomes paste-like.
Add in the chopped carrot and courgette (zucchini).
Add the crushed tomatoes and stock (for newer Instant Pot models, you may need to layer the crushed tomatoes on the top). Don't forget the tomato paste if using passata.
Stir in the chickpeas.
Add lid (close valve if not self sealing) and set the instant pot to 12 minutes high pressure. When the instant pot finishes cooking, do a quick release of the pressure.
Season as needed with salt and black pepper and sprinkle with freshly chopped coriander.
Serve with fresh lemon wedges to squeeze a little lemon juice over the top.
Enjoy!!

Notes

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Calories - scroll down to nutritional info box
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