Masala Chickpea Bowl with Chana masala Spice Chickpea Dressing.

User Reviews

4.8

15 reviews
Excellent
  • Prep Time

    20 mins

  • Cook Time

    20 mins

  • Total Time

    50 mins

  • Servings

    3

  • Calories

    300 kcal

  • Cuisine

    Fusion

Masala Chickpea Bowl with Chana masala Spice Chickpea Dressing.

Easy Masala Chickpea Bowl with Green beans, brown rice & Chana masala spice cream sauce. How to make Chickpeas spiced w/ Indian spices. Free of dairy, egg, corn, soy, gluten, nut, yeast,

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Ingredients

Servings

For the spiced chickpeas:

  • 30 oz canned chickpeas or 3 cups cooked divided
  • 1/2 tsp oil optional
  • 1/2 tsp salt less if the chickpeas were salted
  • 1/2 tsp or less cayenne
  • 1/2 tsp cumin powder
  • 1/2 tsp garlic
  • 1/2 tsp Chana Masala spice blend or use garam masala + 1/8 tsp kala namak (Indian black salt)
  • 1 tbsp water
  • 1 tsp lemon juice

For the green beans:

  • 1.5 cups of chopped green beans
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1/4 tsp garam masala or other spice blend
  • 1 tbsp ketchup
  • 2 Tbsp water

For the chana masala spice chickpea cream sauce:

  • 1/2 cup chickpeas from above
  • 1/2 cup non dairy milk
  • 1/3 tsp salt
  • 3/4 to 1 tsp Chana Masala spice blend
  • 1/4 tsp cayenne
  • 1/2 tsp garlic
  • 1/8 to 1/4 tsp kala namak or use lemon juice to taste
  • 2 tbsp tomato ketchup
  • 1/4 tsp or more sugar or use maple syrup to taste

Other bowl additions:

  • Sliced grilled zucchini
  • Chopped juicy tomatoes or cherry tomatoes
  • crisp greens or lettuce
  • brown rice or other cooked grains
  • avocado optional
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Instructions

  1. Drain and wash the chickpeas. Remove 1/2 cup chickpeas and keep aside.
  2. Combine the remaining chickpeas, oil and spices and water in a skillet over medium heat. Cover and cook for 4 to 5 minutes. Add a dash of lemon juice. If you have amchoor (dry mango powder) add 1/4 to 1/2 tsp amchoor. Cover and let sit for a few minutes before transferring to serving bowl..
  3. In the same or different skillet, combine the green beans, salt, garlic, garam masala, ketchup and water. Mix. Cover and cook over medium heat for 6 to 8 minutes or until tender to preference.
  4. Blend the 1/2 cup of chickpeas with the rest of the ingredients under chickpea cream sauce until well blended. Taste and adjust salt, spice, sweet. Add more salt or spice blend if needed and adjust the non dairy milk to get preferred dressing consistency. The sauce should be slightly sweet, slightly sour, with an undertone of chana masala spice blend.
  5. Layer the bowl with the spicy chickpeas, green beans, greens of choice, roasted or raw veggies of choice, brown rice and a generous drizzle of the chickpea cream sauce. serve warm or cold. Sprinkle salt, pepper and lemon juice if needed.

Notes

  • To sub chana masala spice blend, you can use 1 tsp garam masala + 1/8 tsp indian black salt (kala namak) + 1/2 tsp dry mango powder(amchoor).
  • Nutritional values based on one serving

Nutrition Information

Show Details
Calories 300kcal (15%) Carbohydrates 45g (15%) Protein 11g (22%) Fat 9g (14%) Saturated Fat 1g (5%) Sodium 827mg (34%) Potassium 964mg (28%) Fiber 13g (52%) Sugar 10g (20%) Vitamin A 1925IU (39%) Vitamin C 30.8mg (34%) Calcium 154mg (15%) Iron 3.6mg (20%)

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 300 kcal

% Daily Value*

Calories 300kcal 15%
Carbohydrates 45g 15%
Protein 11g 22%
Fat 9g 14%
Saturated Fat 1g 5%
Sodium 827mg 34%
Potassium 964mg 21%
Fiber 13g 52%
Sugar 10g 20%
Vitamin A 1925IU 39%
Vitamin C 30.8mg 34%
Calcium 154mg 15%
Iron 3.6mg 20%

* Percent Daily Values are based on a 2,000 calorie diet.

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4.8

15 reviews
Excellent

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