Chickpea Stew
A fragrant, tomato-based chickpea stew, gently spiced and brimming with plant-based protein and fiber. This light yet satisfying curry is perfect for a wholesome weeknight dinner and is designed to be low in sodium and fat without compromising on flavor.
For 4 servings
Cook the chickpeas
- Drain the soaked chickpeas and rinse them well.
- In a pressure cooker, add the chickpeas, 3 cups of water, and 1/4 tsp of salt.
- Pressure cook on high heat for 4-5 whistles, then reduce the heat and simmer for 10-12 minutes.
- Let the pressure release naturally. The chickpeas should be soft and mash easily.
Prepare the masala base
- Heat oil in a pan or kadai over medium heat.
- Add cumin seeds and let them splutter for about 30 seconds.
- Add the chopped onion and sauté until it turns soft and translucent, about 3-4 minutes.
- Add the grated ginger and minced garlic. Sauté for another minute until the raw smell disappears.
Build the gravy
- Add the tomato puree to the pan. Cook for 4-5 minutes until it thickens and oil starts to separate at the edges.
- Add the turmeric powder, coriander powder, and red chili powder. Mix well and cook for one minute.
- Pour in the cooked chickpeas along with their cooking water. Stir everything together.
Simmer and finish
- Bring the stew to a gentle boil, then reduce the heat to low.
- Cover the pan and let it simmer for 8-10 minutes, allowing the flavors to meld.
- Lightly mash a few chickpeas with the back of a spoon to thicken the gravy.
- Stir in the garam masala and turn off the heat.
- Garnish with fresh coriander leaves before serving.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking chickpeas overnight is crucial for even cooking and better digestion.
- 2Don't discard the water used for cooking chickpeas; it's flavorful and adds body to the stew.
- 3For a tangier flavor, you can add a teaspoon of dried mango powder (amchur) along with the garam masala.
- 4This stew pairs wonderfully with quinoa, brown rice, or whole wheat roti for a complete meal.
- 5The stew thickens as it cools. Add a splash of hot water to adjust consistency when reheating.
Adapt it for your goals.
Vegan
This recipe is already vegan as it uses oil instead of ghee and contains no dairy products.
gluten freeGluten free
This recipe is naturally gluten-free. Ensure your asafoetida (if using) is gluten-free, as some brands contain wheat.
high proteinHigh protein
To boost the protein content, add 1/2 cup of crumbled paneer or firm tofu in the last 5 minutes of simmering.
kid friendlyKid friendly
Omit the red chili powder to make it non-spicy. You can also add some diced carrots or sweet potatoes along with the chickpeas for extra nutrients and a hint of sweetness.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas are an excellent source of protein, essential for muscle repair and building, making this a great option for vegetarians and vegans.
High in Dietary Fiber
The high fiber content aids in digestion, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
Supports Heart Health
This recipe is low in sodium and saturated fat. Chickpeas contain soluble fiber, which can help lower LDL (bad) cholesterol levels.
Packed with Minerals
Chickpeas provide important minerals like iron, magnesium, and potassium, which support energy levels, bone health, and blood pressure regulation.
Frequently asked questions
Yes, this version is specifically designed to be heart-healthy. It's low in sodium and unhealthy fats, rich in plant-based protein, and high in dietary fiber from chickpeas, which helps in managing cholesterol and promoting digestive health.
