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Instant Pot Chana Masala

Written by: Erin Burke, MS, RDN, LDN

Prep Time: 15 minutes

Cook Time: 15 minutes, 35-45 minutes inactive

Makes: 6 servings

Ingredients

2 cups dried chickpeas, soaked overnight
2 tablespoons vegetable oil
1 onion, chopped
1 bay leaf
2 teaspoons garlic, minced
2 teaspoons ginger, minced
2 tomatoes, chopped
2 teaspoons coriander
2 teaspoons dried mango powder (amchur)
2 teaspoons roasted cumin powder
1 teaspoon salt
1 teaspoon garam masala
1 teaspoon paprika
1 teaspoon turmeric
½ teaspoon black pepper
¼ teaspoon cayenne (more to taste)
1 black cardamom
2 cups water

 

Directions

  • Soak chickpeas in water overnight.
  • Using the “Saute” function, heat vegetable oil until hot. Add the onion and bay leaf and cook until translucent, about 5-6 minutes.
  • Add garlic, ginger, and tomatoes. Cook until the tomatoes cook down, or about 5-10 minutes.
  • Stir in the spices.
  • Add the chickpeas and water. Secure the lid and close the pressure valve, according to manufacturer’s guide. Cook on high pressure for 35 minutes.
  • Naturally release pressure.
  • Discard the cardamom and bay leaf. Garnish as desired.
  • Serve over brown rice, cauliflower rice, or naan.

Nutritional Information:

Serving Size:  about 1 ½ cups

Calories: 318, Fat: 7g, Protein: 15g, Carbohydrates: 50g, Fiber: 11g, Sodium: 456mg

Nutrition Tip: On the stovetop, chana masala can take hours to develop the flavor that this instant pot version develops in just 35 minutes! This is a perfect dish to make in advance and heat throughout the week, or freeze half to enjoy when life gets busy. To cut down on carbohydrates, try serving over cauliflower rice.

Adapted from: https://myheartbeets.com/instant-pot-chana-masala-punjabi-chole-spiced-chickpea-curry/

 

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Categories: Healthy Living,  Nutrition,  Recipes
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