How To Make Delicious Chickpeas In Curry

Chickpeas in curry or also known as chana masala  is a  typical Indian dish prepared with chickpeas and a mixture of spices.

It is a good choice for gatherings with family and friends, as the dish is typically eaten as an appetizer along with croutons or vegetable sticks. In addition, you can combine it with rice to make a perfect and nutritious dish.

In this article, we will take a closer look at the nutritional value of this dish and how to make it.

The nutritional value of chickpeas

Chickpeas are a legume native to Turkey. There are currently different variations of chickpeas  depending on the geographical location where they were grown. They are generally larger in South America and smaller and with a more milk-like color in Europe and Asia.

Chickpeas are very exciting from a nutritional point of view because they contain many vitamins and minerals. They are also an important source of carbohydrates (25 grams per 100 grams of chickpeas) and proteins (10 grams per 100 grams of chickpeas). They are also rich in fiber and contain small amounts of fat.

As for the vitamins and minerals that chickpeas contain, they are rich in vitamins A, B, C and E as well as calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.

The health benefits of chickpeas

As we explained in the previous section,  chickpeas have a very healthy nutritional profile,  which is why they have a myriad of health benefits:

• Regulation of blood pressure. Chickpeas promote the excretion of urine, which is helpful in cases of high blood pressure and kidney stones. In addition, potassium has vasodilating effects.

• Chickpeas help keep the heart healthy. Their high fiber content helps regulate the levels of cholesterol in the blood.
• Chickpeas regulate intestinal function,  fight constipation and promote intestinal flora.
• They contain B vitamins and minerals (magnesium, phosphorus), which are essential for the contraction of muscles and  proper functioning of the nervous system.
• Their high content of vitamin K, phosphorus, iron, calcium and magnesium contribute to the  formation and maintenance of bone structure.

Recipe for chickpeas in curry

Chickpeas in curry are a relatively easy and quick recipe to prepare if you use pre-cooked vegetables and pre-packaged vegetable broth.

Below we will show you how to make this recipe step by step. Following the recipe, we will include a brief explanation of how to cook a homemade vegetable broth if you prefer to make it yourself.

Ingredients (for four people)

• Extra virgin olive oil
• 3 cloves garlic
• 1 onion
• 1 tablespoon crushed ginger
• 2 tablespoons curry powder
• A pinch of cayenne pepper (to taste)
• 1/2 teaspoon cumin
• 100 grams of spinach
• 70 grams of leeks
• 200 grams of cooked chickpeas

Preparation of chickpeas in curry

• First, put extra virgin olive oil in a saucepan over medium heat.
• Then peel and slice all the vegetables except the spinach and put them in the pan along with the cumin, ginger, curry and cayenne pepper. Cook for about 10-12 minutes  or until the onion becomes translucent.

• Add the ready-made or homemade vegetable broth and the cooked chickpeas. Cook for 25-30 minutes.
• Finally, turn down the heat, add the spinach and stir well.
• Add salt and pepper to taste. Your chickpeas in curry are now ready to be served!

If you prefer to make the vegetable broth yourself, follow these steps:

• Put a saucepan of extra virgin olive oil on the burner and add the peeled and sliced ​​julienne onions.
• When ready,  add the vegetables you have in your fridge  (they should be peeled and chopped). Cook for 12 minutes or until golden brown.
• Add enough water to the saucepan to cover all the vegetables and bring the mixture to a boil.
• Let it cook for a few hours or  until the vegetables are tender.
• Take it off the flame and sift the broth.

This is a very versatile, basic recipe so it allows you to prepare more complicated dishes next to it. You can also just add noodles to make it a vegetable soup!