Need a super easy, simple meal for meatless Monday? I’ve got you covered with this under 30 minute chickpea masala. During the week the last thing I want to do is spend a lot of time cooking. I used to think that if I wanted something healthy and delicious it was going to be time consuming and needed a lot of ingredients, especially if it was vegetarian or vegan. Over the last few years I have come to learn that is entirely, NOT true. This vegan chickpea masala is the prefect example of that.
With all of the delicious and aromatic flavors you love in Indian cooking and only 6 ingredients, this chickpea masala will easily become a weeknight favorite. Not to mention, it’s healthy and vegan!
Using chickpeas instead of chicken, this Masala couldn’t get any easier. Chickpeas are a great way to add fiber and protein to any meatless meal making it filling and satisfying. With such a mild flavor and meaty texture chickpeas can be use in many recipes as a “meat substitute”. In this vegan masala, you won’t find yourself missing the meat at all—Promise!
So, if you’re running short on time and fresh produce, but want a healthy vegan meal. You’ll just need a few pantry staples and about 20 minutes. So, skip the takeout and make this quick chickpea masala!
A few final notes:
- Fresh ginger makes a huge difference in recipes. I wouldn’t recommend substituting ground for this recipe. If you’re like me though, and hate buying things you think will go bad before you use it all, don’t worry! Fresh ginger is great frozen, in some instances I prefer to have my ginger frozen. Typically when I buy a fresh ginger I cut it up into about 1-2 inch pieces and freeze it. Ginger grates really well frozen, better than it does fresh so for recipes that I want really finely grated or chopped ginger, it’s perfect. For this particular recipe I like to mince the ginger. So I will take it out of the freezer and thaw it in the microwave for about 10 seconds at a time until It is just soft enough for me to mince. That way I almost always have fresh ginger on hand. ‘
- This chickpea masala is great served with brown rice, cauliflower rice, white rice or quinoa! Sometimes I even use a blend of cauliflower rice and brown rice.
- I made the fenugreek in this recipe optional only because I know it is not always readily available at all grocery stores. I found mine at a local Indian grocery store, but I believe I have seen it at Whole Foods before. I will say though, if you can find it, it’s worth getting. Fenugreek has such a unique flavor and aroma, it defiantly makes the dish taste more authentic. I absolutely love the herb and have found ways to incorporate it in other dishes!
- 2 cans chickpeas/garbanzo beans rinsed and drained
- 1 can tomato sauce
- 2 tbs fresh ginger minced
- 2 tbs or about 2 large cloves garlic minced
- 1 cup onion diced
- 1 tbs olive oil
- 2 tbs garam masala
- 1 1/2 tsp sugar
- 1 cup coconut milk canned, reduced fat or full fat
- Salt to taste
- 2 tbs fenugreek optional
In a heavy bottom pot heat 1 tbs of olive oil over medium heat, add onions, ginger and garlic and sauté until onions become translucent and begin to soften.
Add garam masala and sauté for about 30 seconds with the onions, ginger and garlic or until fragrant.
Add chickpeas, tomato sauce, coconut milk and sugar. Stir to combine and bring to a simmer for about 15 minutes.
Add fenugreek (optional)
Salt to taste and serve over rice or base of choice!
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