Curried Chickpeas and Broccoli (Chana Masala)
Chana Masala is low in fat, high in protein and fiber, and extremely economical. For this recipe I added broccoli for colour and also because it is one of the healthiest green vegetables you can eat. But use any vegetable you like or leave it out.
In the Indian culture this chickpea dish is sometimes served with potatoes, which of course is such a popular vegetable that it would be a good choice if you are serving company. You could easily make Chana Masala part of a fancy buffet dinner served with white or brown basmati rice, homemade chapatis (recipe coming soon), or even with the quick and simple addition of whole wheat pita bread.
Chana Masala is a traditional dish very popular in Indian restaurants. If you have never tasted Indian food I highly encourage you to give it a try. The heat and spiciness might be strange and overpowering at first, but trust me, once you get used to the mouthwatering blends of coriander, cumin, chili pepper, ginger, garlic, and the other wonderful Indian spices, you develop an eternal love for them.
I purchased this special spice container from an Indian grocery store. It makes creating Indian dishes so simple that I use it all the time even for non-Indian cuisine and for Thai recipes.
From the top going clockwise, I have mustard seed, coriander, dried chili pepper flakes, cumin, turmeric, cayenne pepper, and in the center is a mild curry powder, which is simply a mixture of Indian spices. You can make your own curry by getting to know the spices and using whatever combinations you like.
I find curried dishes so delectably flavourful that it is difficult to stop eating them. Note that I have included some unconventional ingredients in this recipe such as port. I love what port or sherry does to a dish but you certainly don't need to add it. I've also included some basil and thyme but these are also optional.
Chana Masala with Broccoli
- 2 tbsp. olive oil or other vegetable oil
- 1 onion, diced
- 1 head broccoli, washed, stem peeled, stem and florets chopped
- 2 cups cooked chickpeas, canned or frozen
- 1 28 oz. can diced tomatoes
- 1/4 cup port, (optional) or a squeeze of fresh lemon
- 1 cup water
- 1 tsp. ground coriander seed
- 1 tsp. turmeric powder
- 1 tsp. ground cumin seed
- 1/4 tsp. chili pepper flakes, (or to taste)
- 1 tsp. salt
- 2 to 3 cloves garlic, minced
- 1 tbsp. fresh ginger, peeled and minced
- 1 tsp. basil (optional)
- 1/4 tsp. thyme (optional)
Heat the oil in a non-stick skillet. Add the onion, turmeric, coriander, and cumin. Cook for five minutes on medium heat until the onion becomes clear.
Add the chickpeas, tomato, port, garlic, ginger, salt, basil and thyme. Simmer for five minutes to allow the port to reduce, stirring frequently. Then add the water and simmer with the lid on for ten more minutes, stirring occasionally.
Add the broccoli and continue to cook with the lid on for ten more minutes or until the broccoli is bright green and just tender-crisp.
If preparing for a large buffet dinner you can make this one or two days in advance and reheat at the last minute. Serves four to six with the addition of rice or chapatis.
The high amount of vitamin C in the broccoli and the tomatoes helps for the absorption of the calcium in the chickpeas.
Broccoli is also high in soluble fiber and contains powerful cancer fighting properties. Stir frying broccoli helps to retain its nutrients. The leaves are also edible and have more beta-carotene than the florets.
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