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
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
- 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.
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.