Kala Chana Curry (Black Chickpea Masala)
Nutrition Facts
A traditional Pakistani-style black chickpea stew. Kala chana (black chickpeas) are nutritional powerhouses – high in fiber and protein, with a lower glycemic impact than regular chickpeas.
Health Highlights: High-Fiber Complex Carbs
Although the carb count is higher (52g), these are complex carbs accompanied by over 12g of fiber and 15g of protein. This combination results in a much lower glycemic load and a slower, more stable release of glucose.
Ingredients (Serves 4)
- 1½ cups dry kala chana (black chickpeas), soaked overnight
- Water for cooking
- 2 medium tomatoes, finely chopped
- 1 onion, finely chopped
- 4 dried red chilies (whole)
- 1 green jalapeño or chili pepper, finely chopped
- 3 tbsp vegetable oil
- 1 tsp salt
- ½ tsp turmeric powder
- ½ tsp red chili powder
- Fresh cilantro for garnish
Preparation Steps:
1. Soak Beans: Rinse and soak dry kala chana in water for at least 8 hours or overnight. Drain.
2. Simmer with Base Ingredients: In a large pot, combine soaked chickpeas, ~3 cups water, tomatoes, onion, chilies, oil, salt, and spices. Bring to a boil.
3. Slow Cook: Reduce heat to medium-low, cover, and simmer for 3 to 4 hours, or until chana are tender. Stir occasionally, adding water if needed. (Alternatively, pressure cook for 40-45 mins).
4. Adjust Consistency: The gravy should be slightly thick. If too thin, mash a few chickpeas to thicken the sauce.
5. Season and Serve: Adjust salt. Garnish with fresh cilantro and serve warm.
Nutritional Info (per serving):
Approximately 386 calories, 52 g carbs, 15 g protein, and 15 g fat. The fiber content is very high (estimated 12–15 g), which helps maintain blood sugar control.