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A creamy and tangy chickpea curry from Goa, made with a freshly ground coconut and spice paste. This comforting dish, known as Chana Ros, is perfect with steamed rice or Goan pav.
For 4 servings
Cook the Chickpeas
Roast the Masala Ingredients
Grind the Coconut Masala Paste
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A creamy and tangy chickpea curry from Goa, made with a freshly ground coconut and spice paste. This comforting dish, known as Chana Ros, is perfect with steamed rice or Goan pav.
This goan recipe takes 60 minutes to prepare and yields 4 servings. At 394.84 calories per serving with 11.7g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Curry Base
Combine and Simmer the Curry
You can make this same 'ros' or gravy with other legumes like black-eyed peas (chawli) or even with boiled potatoes and green peas.
Incorporate diced potatoes or carrots along with the onions to make the curry more hearty and nutritious. Adjust cooking time accordingly.
For an extra rich and creamy texture, stir in 1/4 cup of thick coconut milk during the last 2-3 minutes of simmering. Do not boil after adding it.
If you don't have tamarind, you can use kokum petals (about 4-5), a classic Goan souring agent. Soak them in warm water and add the water to the curry.
Chickpeas are an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function. This makes the dish very satisfying and filling.
The combination of chickpeas and coconut provides a significant amount of dietary fiber. Fiber aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Fresh coconut is a source of medium-chain triglycerides (MCTs), a type of healthy fat that is easily digested and can provide a quick source of energy.
The curry is flavored with spices like turmeric, ginger, and cloves, which are known for their powerful anti-inflammatory and antioxidant properties, helping to combat oxidative stress in the body.
One serving of Goan Chana Ros (approximately 1 cup or 375g) contains around 350-400 calories. The exact count can vary based on the amount of oil and coconut used.
Yes, it is a very healthy dish. It's rich in plant-based protein and fiber from chickpeas, contains healthy fats from coconut, and is packed with beneficial spices like turmeric. It's a balanced and nutritious meal, especially when served with whole grains.
Absolutely. Using canned chickpeas is a great way to save time. Use one 15-ounce can (drained and rinsed), which is roughly 1.5 cups. You will need to add about 2-3 cups of water or vegetable broth to form the gravy since you won't have the cooking liquid.
Traditionally, Goan Chana Ros is served with local bread called 'pav' or 'poi'. It also pairs wonderfully with steamed rice, jeera rice, or Indian flatbreads like roti and chapati.
Leftover Chana Ros can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors tend to develop and taste even better the next day. Reheat gently on the stovetop or in the microwave.
If your gravy is too thin, you can simmer it uncovered for a few more minutes to allow some of the liquid to evaporate. Alternatively, you can mash a few of the chickpeas with the back of a spoon and stir them into the gravy; the starch will help thicken it naturally.