For people who are cutting down on meat consumption, a dish of chickpeas and rice, for example, can contribute a significant amount of protein to the diet.

Chana (Chickpeas) Masala

Rich in nutrients, including protein

Ingredients

Chana (chickpeas) – 1 cup soaked in water overnight and pressure cooked
Saute and blend:
Coconut oil – 1 tbsp
Onions thinly sliced – 2 to 3
Ginger/garlic chopped – 1 tbsp
Tomatoes – 2
Red chili powder – 1 tsp
Turmeric – 1/4 tsp
Sea salt – 3/4 tsp

For gravy:
Coconut oil – 2 tbsp
1 small bay leaf, 1 inch cinnamon, 3 cloves, 3 green cardamoms
Green chili split – 1
Chana masala (store bought) – 1 tsp
Coriander powder – 1 tsp
Kasuri methi (optional) – 1 tsp
Amchur (dried mango powder) optional – 1 tsp
Cilantro chopped – 2 tbsp

Instructions

Saute and blend:
Haet 1 tablesppon oil in a pan, Saute onions in oil until golden.
Add ginger/garlic and saute for 1 minute.
Next add chopped tomatoes and sprinkle little salt.
Saute until the tomatoes turn soft and the raw smell goes away.
Next add chili powder and turmeric. Cook till the raw smell of tomatoes and onion goes off.
Cool this completely and blend it to a smooth paste.

Chana masala recipe:
Heat 2 tablespoon oil and saute cinnamon, cloves, bay leaf and cardamom for 30 secs.
Next add the onion tomato paste, green chili, chana masala powder and coriander powder.
Saute until the mixture leaves the sides of the pan and turns fragrant
Add the cooked chickpeas and then the stock (chana cooked water) as needed.
Bring it to a boil and simmer for about 5 to 6 minutes or until it reaches the desired consistency
Add kasuri methi and amchur (or lemon juice). Garnish with chopped cilantro.
Serve with brown rice, dosa or roti.

Serves: 4