Quick and Easy Chana Massala Tutorial

One of the dishes that I started eating frequently while I was doing Eat to Live was a quick Chana Massala. What I’m about to show you is what I would call the “standard” version, but you could also leave out the fresh onion/garlic and substitute dried minced onion and powdered garlic. It’s much better with the fresh onion/garlic though!

Recipe to follow at the bottom!

Step 1: Chop an onion. It doesn’t have to be finely minced!

Step 2: Crush some garlic. You could mince it if you don’t have a garlic press. It’s nice to smash it with the side of your knife first though, if you go the mincing route.

Step 3: Make sure you have everything else you need, too!

That’s garam massala in the little metal jar.

Step 4: Sauté your onions.

We’re using a non-stick pan here, so no oil (part of the point of Eat to Live). You could certainly use a bit of oil if you wanted.

Step 5: Add a little vegetable broth to keep the onions from sticking if necessary. Keeping the heat at medium instead of high helps a lot, too.

Step 6: Add the garlic. Sauté.

Step 7: Add your drained and rinsed chickpeas.

Step 8: Add tomato paste and vegetable broth to thin it out.

Step 9: Add garam massala.

Step 10: Serve with rice!

It might look like a lot, but this literally comes together in a few minutes. The majority of your time will be on cutting up your onions/garlic. Like I said, you can substitute the dries varieties (just add them in with the tomato paste), or pick up some pre-cut veggies at the store. Portions are very flexible, here. In the pictures I was showing making a huge batch, but the directions here will be based on 1 15-oz can. If you’re using the 2 larger cans like in the picture, you’d want more of everything.

Quick and Easy Chana Massala

Eat to Live 6-week plan compliant

1 15 oz rinsed and drained chickpeas
2 Tbs chopped onion
1 clove crushed garlic
1/4 cup veggie broth (more as needed)
1-2 Tbs tomato paste
1 tsp garam massala, or to taste

1. Sauté onion in a non-stick pan over medium heat. Add small amounts of veggie broth if necessary to prevent sticking. Sauté until softened.
2. Add garlic and continue to sauté until fragrant.
3. Add chickpeas, and sauté until heated.
4. Add tomato paste and vegetable broth. Mix throughly.
5. Add garam massala. Again, mix throughly.
6. Serve with brown rice. There are microwave varieties out there, if you need that fast, too!

Chana Massala, served with rice.

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