CHANA MASALA MY WAY
It’s nutritious, it’s warming, it’s delicious, I cannot have enough of it. This is my version of the popular Indian dish that I love so much, with some extra veggies added (just because I am a nutritionist, and I am obsessed with vegetables).
Chickpeas are an excellent source of fibre, which helps the gut bacteria to thrive and maintain health. Fibre also helps to eliminate toxic waste and excess hormones from our bodies, decreasing the likelihood of excess testosterone that can contribute to excessive sebum production. Iron and calcium in chickpeas promote bone health and optimal energy levels.
All the lovely vegetables added in the recipes contribute to overall skin health by increasing vitamin A, quercetin and polyphenols, while the spice mix in chana masala helps to lower inflammation and add even more polyphenols.
Time: 40 minutes
-2 small onions, thinly sliced
-1 clove garlic, minced
-1 tbsp of coconut oil
-1 tbsp chana masala spice mix (or 3/4 garam masala and ¼ turmeric)
-1 can of plum tomatoes
-1 can of chickpeas, drained and rinsed
-1 sweet potato, washed and diced
-1 courgette, washed and diced
1.Heat in a large saucepan the coconut oil. When melted, add the onion and garlic and cook until golden.
2.Add the spice mix and let it toast for couple of minutes, this step is very important as it will allow the flavours to open up and make the dish more fragrant.
3.Add the plum tomatoes and with a fork or a wooden spoon shred them into smaller chunks to achieve a better texture (alternatively they can be liquify with a hand mixer). Let it cook at low heat for 15 minutes with the lid on.
4.Stir in the sweet potato and add 500ml of boiling water, let it simmer for another 15 minutes with the lid on. My advice is to cut the potato into small chunks so it can cook faster.
5.When the potato is tender, add the courgette and chickpeas and cook on medium heat for another 15 minutes with the lid on (depending on the size of your vegetables you might need to cook it for longer). Stir occasionally.
6.Adjust of salt, pepper and chilli (optional, you can omit if you don’t like it spicy or if your spice mix contain already some chilli). Serve immediately with a side of steamed rice and garnish with a handful of chopped coriander or parsley.