Soy-Free Amritsari Channa

Dive into the rich flavors of Punjab with this Soy-Free Amritsari Channa recipe—a classic Indian dish that’s bursting with aromatic spices and wholesome ingredients. Perfect for those avoiding soy, this recipe uses protein-packed dried chickpeas soaked with a fragrant black tea bag, lending the dish its signature deep hue. Simmered to perfection in a blend of cumin, garam masala, and amchur (dried mango powder), the gravy is a harmonious balance of tangy, spicy, and earthy flavors. With a cooking base of sautéed onions, garlic, and tomato puree, this curry is both hearty and comforting. Ready in just over an hour, it’s an ideal plant-based main course for serving with rice, naan, or roti. Garnished with fresh cilantro, this authentic Amritsari Channa provides a satisfying, soy-free alternative for lovers of traditional Indian cuisine.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 1 cup dried chickpeas
• 1 black tea bag
• 4 cups water
• 2 tablespoons oil
• 1 teaspoon cumin seeds
• 1 large, finely chopped onion
• 1 teaspoon ginger paste
• 1 teaspoon garlic paste
• 1 cup tomato puree
• 0.5 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon coriander powder
• 0.5 teaspoon garam masala
• 0.5 teaspoon amchur (dried mango powder)
• 1 teaspoon salt
• 2 tablespoons, chopped fresh cilantro

Directions

Step 1

Rinse the dried chickpeas under cold water until the water runs clear. Then, soak them in water with the black tea bag for at least 8 hours or overnight.

Step 2

Drain the soaked chickpeas and discard the tea bag. Add the chickpeas to a pressure cooker with 4 cups of fresh water.

Step 3

Close the lid and pressure cook on high heat until the first whistle, then reduce to low and cook for 20 more minutes. Allow the pressure to release naturally.

Step 4

While the chickpeas are cooking, heat the oil in a large pan over medium heat. Add cumin seeds and let them splutter.

Step 5

Add the finely chopped onion and sauté until golden brown.

Step 6

Stir in the ginger paste and garlic paste, cooking for an additional 1-2 minutes until fragrant.

Step 7

Pour in the tomato puree, and add turmeric powder, red chili powder, and coriander powder. Cook until the oil starts to separate from the masala.

Step 8

Once the chickpeas are done, add them along with their cooking liquid to the pan. Stir well to combine with the masala mixture.

Step 9

Add garam masala, amchur powder, and salt. Stir and let the curry simmer on low heat for about 15-20 minutes, allowing the flavors to meld together.

Step 10

Garnish with freshly chopped cilantro before serving. Enjoy your soy-free Amritsari Channa with rice or Indian bread of your choice.

Nutrition Facts

Serving size	(1674.7g)

Amount per serving	% Daily Value*
Calories	1225.8

Total Fat 42.6g	0%
Saturated Fat 3.5g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2824.6mg	0%
Total Carbohydrate 176.9g	0%
Dietary Fiber 44.9g	0%
Total Sugars 45.3g
Protein 48.2g	0%

Vitamin D 0IU	0%
Calcium 416.9mg	0%
Iron 20.0mg	0%
Potassium 3498.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.9%

Protein: 15.0%

Carbs: 55.1%