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. 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.
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 Eats and Weight Watchers recipes all fully searchable by meal type, ingredients and smart points etc.
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Recipe Card
Chana Masala (Instant Pot or Stovetop)
Instant Pot or Stovetop Chana Masala - a delicious lighter version of this popular vegetarian fragrant curry.
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
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
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Recommended Products
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-
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 Information
Serving Size 1 SERVINGAmount Per Serving Calories 224Total Fat 6.8gSaturated Fat 2.5gCholesterol 7.5mgSodium 419mgCarbohydrates 33gFiber 9.1gSugar 13.4gProtein 8.6g
Jane SlimmingWorld says
Another great recipe with just the right amount of heat, I have had some amchoor powder in the cupboard for a bit so good to use it at last. I added some red pepper as well and it tasted delicious thanks 🙂
Rachel Haughton says
why would you use olive oil when you could use frylight? then it would be syn free?? Just a thought?
Siobhan (Slimming Eats) says
I do use Pam (our version of frylight) on occasion, when I really want to keep syns down. But I much prefer using olive oil, especially because my children eat most of what I cook and frylight etc is full of additives. It is personal preference, you are free to use Frylight instead if you prefer. But if I have syns spare, using a little bit of olive oil for a dish that is portioned out between a few people is hardly any syns at all and well worth it. 🙂
Kelly Manton says
Could this be made without the oil and using frylight instead?
Mary says
Hiya I don't have any amchoor powder can I leave this out?
Shevy (Slimming Eats) says
Hi Mary, yes you can leave it out if you can't get some, it won't affect the taste hugely,
Sandra Webster says
I just made this in the instant pot for lunch tomorrow. I had to have a taste as it smells so good. It's delicious. I can't wait for lunch time tomorrow. I am going to serve it with your zucchini pilaf.
Gemma says
Tried this tonight. I'm only on week 2 of my SW journey but am loving all the tasty recipes that allow me to eat such great food whilst staying on plan. That k you for your hard work and inspirational ideas. Incidentally, I threw in spinach too in the last stages and let it wilt down. More speed and we really enjoyed it. Thank you.
Jacque Raisbeck says
Loved this! Didn't have any Amchoor or passata. On the list to make again!
Moira Fox says
I made this for the first time today and it was delicious. Just one question though., celery was mentioned in the method but not the ingredients. I put some in anyway
Got the thunmbs up from OH so will definitely be making it again and again as I love curry made with pulses!
Thank you
Jo says
Can you cook this without an instant pot? I don't even know what one is... Thank you
Shevy (Slimming Eats) says
Hi Jo, you sure can, see the recipe box for stove top method 🙂
Fiona says
Hi Siobhan, for the slow cooker do I just chuck it all in or would you fry the onion etc first before putting in the slow cooker?? Fiona x
Naomi says
hmm, I'm disapointed because this didn't turn out quite right... it doesn't have the same brownish-red color as in the photo (mine is a brighter red), and the water didn't really cook off as much... I only added 3 tomatoes instead of 4 because I had a feeling it was going to be a lot, added the correct amount of crushed tomato, stock and chickpeas...
any ideas why?
Shevy (Slimming Eats) says
you haven't mentioned which method you followed, as there are slight adjustments depending on the method you used. I make this often, it's one of my favs to freeze, and so the amount of tomatoes is correct. I use meaty type tomato varieties, some are more juicy, so that's definitely something to consider. You haven't mentioned if you omitted anything else? Did you use all the correct ratio of the other vegetables? Plus did you use the ghee or oil? I definitely recommend that instead of spray oil, as spray oil doesn't get the base ingredients of this dish cooked correctly. Ensure you have the correct ratio of spices too. The turmeric is what gives it a deeper colour, especially when you fry the spices off in the ghee/oil. The size of the can of chickpeas may of been an issue also. I will edit that to show the amount in cups/grams, as the cans here are perhaps bigger than in the UK. Hope that helps.
Carly says
We made this today in the slow cooker. I used 3 tins of chickpeas, 2 tins of tomatoes, a good squeeze of tomato puree with the 240ml stock. Absolutely lovely! Worth getting the mango powder off Amazon for! Thankyou! Will definitely be batch cooking this again! Our veggie friends were impressed!