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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
Prepare the masala base
Build the gravy
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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.
This indian recipe takes 45 minutes to prepare and yields 4 servings. At 237.57 calories per serving with 11.03g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer and finish
This recipe is already vegan as it uses oil instead of ghee and contains no dairy products.
This recipe is naturally gluten-free. Ensure your asafoetida (if using) is gluten-free, as some brands contain wheat.
To boost the protein content, add 1/2 cup of crumbled paneer or firm tofu in the last 5 minutes of simmering.
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.
Chickpeas are an excellent source of protein, essential for muscle repair and building, making this a great option for vegetarians and vegans.
The high fiber content aids in digestion, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
This recipe is low in sodium and saturated fat. Chickpeas contain soluble fiber, which can help lower LDL (bad) cholesterol levels.
Chickpeas provide important minerals like iron, magnesium, and potassium, which support energy levels, bone health, and blood pressure regulation.
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.
One serving (1 katori) of this heart-healthy chickpea stew contains approximately 230-250 calories, making it a light yet filling main course.
You can, but for a heart-healthy, low-sodium version, it's best to use dried chickpeas. If you must use canned, choose a no-salt-added variety and rinse them thoroughly to remove excess sodium.
The stew can be stored in an airtight container in the refrigerator for up to 4 days. The flavors often deepen overnight, making it great for leftovers.
Absolutely. Let the stew cool completely, then transfer it to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the fridge before reheating.
