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A comforting and flavorful chickpea curry from Odisha, made with a fragrant blend of spices, onions, and tomatoes. This simple, protein-packed dish is a staple in Odia households and pairs perfectly with hot puris or steamed rice.
For 4 servings
Pressure Cook the Chickpeas
Prepare the Masala Base
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A comforting and flavorful chickpea curry from Odisha, made with a fragrant blend of spices, onions, and tomatoes. This simple, protein-packed dish is a staple in Odia households and pairs perfectly with hot puris or steamed rice.
This odia recipe takes 55 minutes to prepare and yields 4 servings. At 298.32 calories per serving with 10.43g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Add Spices
Combine and Simmer
Finish and Serve
Add one medium potato, peeled and cubed, to the pressure cooker along with the chickpeas for a more filling curry, a common variation in Odia homes.
For a richer, creamier gravy, add 1/4 cup of coconut milk or a paste of 8-10 cashews during the last 5 minutes of simmering.
This recipe works equally well with white chickpeas (kabuli chana). The cooking time in the pressure cooker might be slightly less.
For a satvik version, omit the onions and ginger-garlic paste. Increase the amount of tomato puree and add a pinch of asafoetida (hing) to the hot oil.
Kala chana is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function. It helps keep you feeling full and satisfied.
High in both soluble and insoluble fiber, this dish supports digestive health, promotes regular bowel movements, and helps stabilize blood sugar levels by slowing down sugar absorption.
The complex carbohydrates in chickpeas provide a slow and steady release of energy, preventing energy spikes and crashes, making it an ideal meal for sustained vitality.
Chickpeas are a good source of iron, which is vital for preventing anemia, and manganese, an antioxidant that supports bone health and metabolism.
Yes, Chana Tarkari is very healthy. It is an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. It's also rich in essential minerals like iron and manganese, making it a nutritious and balanced meal.
One serving of Chana Tarkari (approximately 1 cup or 380g) contains around 350-400 calories, depending on the amount of oil used. It's a substantial and satisfying dish.
Absolutely. If you're short on time, you can use one 15-ounce (425g) can of chickpeas. Drain and rinse them well to remove excess sodium, then add them in Step 4. You will need to add about 1.5 to 2 cups of water for the gravy. Reduce the simmering time to 5-7 minutes.
The easiest way is to mash a few more chickpeas with the back of your ladle. You can also simmer the curry uncovered for a few more minutes to allow some water to evaporate. A slurry of 1 teaspoon of gram flour (besan) mixed with 2 tablespoons of water can also be added and cooked for 2-3 minutes to thicken the gravy.
Leftover Chana Tarkari can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors often improve the next day. Reheat thoroughly on the stovetop or in the microwave before serving.