Zero Oil Channa Chick Peas Masala

Experience the rich, aromatic flavors of Zero Oil Channa Chickpeas Masala, a wholesome and guilt-free Indian curry that’s packed with protein and bold spices. This oil-free recipe combines tender chickpeas with a vibrant medley of spices, including garam masala, amchur, and turmeric, for a tantalizing, tangy, and mildly spiced dish. Instead of oil, the onions and masala are beautifully cooked with small splashes of water, making this a lighter yet equally delicious alternative to traditional curries. Finished with fresh cilantro and ready in just 45 minutes, this heart-healthy chickpea curry pairs perfectly with basmati rice, roti, or your favorite flatbread for a satisfying and nourishing meal. Ideal for vegetarians and vegans, this recipe is easy to prepare and free from unhealthy fats, making it a perfect addition to a balanced diet.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups Chickpeas (soaked overnight or canned)
• 2 medium Onions (finely chopped)
• 3 medium Tomatoes (pureed or finely chopped)
• 1 teaspoon Ginger (grated)
• 1 teaspoon Garlic (minced)
• 2 pieces Green chilies (slit lengthwise)
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 2 teaspoons Coriander powder
• 1 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Amchur (dry mango powder)
• 1.5 teaspoons Salt
• 2 tablespoons Fresh cilantro leaves (chopped)
• 3 cups Water

Directions

Step 1

If using dried chickpeas, soak them overnight in water. Drain and pressure cook them in 3 cups of water with a pinch of salt for 6-8 whistles until soft. If using canned chickpeas, rinse thoroughly and set aside.

Step 2

In a deep non-stick pan or kadhai, dry roast the cumin seeds on medium heat until fragrant.

Step 3

Lower the heat and add the finely chopped onions. Stir continuously and allow them to sweat and soften. Add small splashes of water, as needed, to prevent sticking.

Step 4

Once the onions turn golden brown, add the minced garlic and grated ginger. Stir for 1-2 minutes to release their aroma.

Step 5

Add the pureed or chopped tomatoes, turmeric powder, red chili powder, and coriander powder. Stir well and let the mixture simmer until the tomatoes are cooked down and the oil-free masala thickens slightly.

Step 6

Add the cooked chickpeas to the pan along with 1.5 cups of water. Stir to combine and bring the mixture to a gentle simmer.

Step 7

Add salt, garam masala, and amchur powder. Stir well and cook for another 10 minutes, allowing the flavors to meld together.

Step 8

Adjust the consistency of the gravy by adding more water if necessary. Simmer for 2-3 additional minutes.

Step 9

Turn off the heat and garnish the dish with freshly chopped cilantro leaves.

Step 10

Serve hot with steamed rice, roti, or naan for a satisfying, oil-free meal.

Nutrition Facts

Serving size	(1547.0g)

Amount per serving	% Daily Value*
Calories	942.0

Total Fat 14.9g	0%
Saturated Fat 1.4g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 4305.5mg	0%
Total Carbohydrate 164.6g	0%
Dietary Fiber 45.7g	0%
Total Sugars 36.1g
Protein 47.7g	0%

Vitamin D 0IU	0%
Calcium 418.0mg	0%
Iron 20.5mg	0%
Potassium 2230.8mg	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: 13.6%

Protein: 19.4%

Carbs: 67.0%