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A classic Konkani curry from Mangalore featuring black chickpeas and ivy gourd in a fragrant, tangy coconut masala. This hearty dish is perfect with steamed rice for a comforting meal.
For 4 servings
Soak and Cook Chickpeas
Prepare the Coconut Masala Paste
Sauté Vegetables and Masala
A classic Konkani curry from Mangalore featuring black chickpeas and ivy gourd in a fragrant, tangy coconut masala. This hearty dish is perfect with steamed rice for a comforting meal.
This south_indian recipe takes 60 minutes to prepare and yields 4 servings. At 345.22 calories per serving with 10.94g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Combine and Simmer the Curry
Serve
You can replace ivy gourd with other vegetables like raw banana, potatoes, yam (suran), or breadfruit. Adjust cooking time accordingly.
This curry can also be made with white chickpeas (kabuli chana) or black-eyed peas (lobia/alsande). The cooking time for the legumes may vary.
For a version without onion, simply skip it. The curry will still be delicious, relying on the coconut masala for its primary flavor.
For a richer, creamier texture, you can add a tablespoon of roasted urad dal or a few cashews while grinding the coconut masala.
Black chickpeas are packed with protein, which is essential for muscle repair, growth, and overall body function, making this a great dish for vegetarians and vegans.
The combination of chickpeas and vegetables provides a high amount of dietary fiber, which aids digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Coconut is a key ingredient that provides medium-chain triglycerides (MCTs), a type of healthy fat that can be a quick source of energy for the body.
Spices like turmeric (containing curcumin) and coriander used in the masala have well-known anti-inflammatory and antioxidant properties that support overall health.
Yes, Chana Ghashi is a very healthy dish. It's rich in plant-based protein and dietary fiber from the black chickpeas, which aids in digestion and promotes satiety. The use of coconut provides healthy fats, and the spices like turmeric have anti-inflammatory properties.
One serving of Chana Ghashi (approximately 1.5 cups or 280g) contains around 300-320 calories. This can vary slightly based on the amount of oil and coconut used.
Absolutely. If you don't have a pressure cooker, you can cook the soaked chickpeas in a large pot on the stovetop. It will take significantly longer, about 60-90 minutes, until they are tender. Ensure you have enough water in the pot.
Good substitutes for ivy gourd include diced potatoes, raw banana, yam (suran), or even chayote squash (chow chow). Adjust the simmering time to ensure the vegetable is cooked through.
Store leftover Chana Ghashi in an airtight container in the refrigerator for up to 3 days. The curry will thicken upon cooling. To reheat, add a splash of water and gently warm it on the stovetop or in the microwave until heated through.
Yes, this recipe is naturally vegan and gluten-free. Just ensure that your hing (asafoetida) is gluten-free, as some commercial varieties contain wheat flour.
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