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A hearty and savory curry made from black chickpeas, simmered in a spiced tomato-onion gravy. This rustic dish from Eastern India is perfect with rice or puffed rice (murmura) for a wholesome meal.
For 4 servings
Soak the Chickpeas
Pressure Cook the Chickpeas
Prepare the Masala Base
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A hearty and savory curry made from black chickpeas, simmered in a spiced tomato-onion gravy. This rustic dish from Eastern India is perfect with rice or puffed rice (murmura) for a wholesome meal.
This indian recipe takes 50 minutes to prepare and yields 4 servings. At 294.65 calories per serving with 10.4g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or snack.
Cook Tomatoes and Spices
Combine and Simmer
Garnish and Serve
Add 1 tsp of chana masala powder and 1/2 tsp of amchur (dry mango powder) along with the other powdered spices for a tangy twist.
Add 1/2 cup of diced potatoes or small pieces of coconut while pressure cooking the chickpeas for added texture and flavor.
For a richer gravy, stir in 1/4 cup of coconut milk or fresh cream at the end of cooking, just before adding garam masala.
Omit onions and ginger-garlic paste. Increase the amount of tomato puree and add a paste of 1 tbsp poppy seeds (khus khus) for a thick, flavorful gravy.
Kala chana is a powerhouse of plant-based protein, crucial for muscle building, tissue repair, and overall body function, making it an ideal choice for vegetarians and vegans.
The high fiber content aids in digestion, prevents constipation, and promotes a feeling of fullness, which can help with weight management. It also helps stabilize blood sugar levels.
This dish is a great source of iron, which is vital for preventing anemia and boosting energy levels. Manganese, another key mineral present, acts as a powerful antioxidant.
Black chickpeas are rich in antioxidants, anthocyanins, and phytonutrients that help maintain healthy blood vessels. The soluble fiber helps in lowering bad cholesterol levels.
Yes, it is very healthy. Kala chana is an excellent source of plant-based protein, dietary fiber, iron, and manganese. This dish is low in fat and helps in managing blood sugar levels and promoting heart health.
One serving of Kala Chana Ghugni (approximately 1 cup or 350g) contains around 280-320 calories, depending on the amount of oil used.
Absolutely. After soaking overnight, you can boil the chickpeas in a large, heavy-bottomed pot. It will take significantly longer, about 1.5 to 2 hours, for the chana to become tender.
Store leftover ghugni in an airtight container in the refrigerator for up to 3-4 days. The flavors tend to deepen, making it taste even better the next day. Reheat thoroughly before serving.
Yes, this recipe is naturally vegan and gluten-free. To ensure it's 100% gluten-free, use a brand of asafoetida (hing) that is certified gluten-free, as some brands mix it with wheat flour.
Traditionally, in Eastern India, it's served as a snack with puffed rice (muri/murmura), chopped onions, green chilies, and a squeeze of lemon. It also pairs wonderfully as a main course with roti, paratha, or steamed rice.