Instant Pot or Stovetop Chana Masala - a delicious lighter version of this popular vegetarian fragrant curry.
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.
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 or want to save syns. 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. Plus divided up it really isn't that many syns.
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.
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.
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 World and Weight Watchers recipes all fully searchable by meal type, ingredients, syn value and smart points etc.
You can also subscribe to Slimming Eats so that you never miss any new updates.
IF YOU TRY THIS RECIPE, LET US KNOW! LEAVE A COMMENT, RATE IT AND TAG US IN YOUR PHOTOS @SLIMMINGEATS ON INSTAGRAM
See the handy Pinterest image below if you wish to pin this for later 🙂
- 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 tsp of dried mint
- 1 tablespoon of ghee or olive oil - (6 syns)
- Salt and Black Pepper
- freshly chopped coriander to serve
- lemon wedges to serve
- 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.
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.
This recipe is gluten free, dairy free, vegetarian, Slimming World and Weight Watchers friendly
- Slimming World – 1.5 syns per serving
- Sliming World SP friendly – 1.5 syns per serving (serve with cauli rice)
- WW Flex/Freestyle Smart Points - 2 per serving
- Dairy Free/Vegan - use olive oil
*suitable for freezing
If you wish to share this recipe, then please do so by using the share buttons provided.
Do not screenshot or post recipe or content in full.
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
All images and content on Slimming Eats are copyright protected.
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Suma Chick Peas 400 g (Pack of 12)
Dry Mango Powder 100g | FREE U.K POST | AMCHOOR / AMCHUR POWDER, POWDERED MAN...
Na'vi Organics Organic Certified - Grass Fed - English Ghee (350 ml)
Instant Pot Duo V2 7-in-1 Electric Pressure Cooker, 6 Qt, 5.5L 1000 W, Brushed Stainless Steel/Black, 220-240v, Stainless Steel Inner Pot
Nutrition InformationServing Size 1 SERVING
Amount Per Serving Calories 224Total Fat 6.8gSaturated Fat 2.5gCholesterol 7.5mgSodium 419mgCarbohydrates 33gFiber 9.1gSugar 13.4gProtein 8.6g