Heart-Healthy Black Chana Curry

Packed with plant-based protein and nourishing spices, this Heart-Healthy Black Chana Curry is a flavorful, wholesome dish perfect for meal preppers and health enthusiasts alike. Made with tender black chickpeas, antioxidant-rich spinach, and a vibrant blend of turmeric, cumin, and garam masala, this curry delivers a comforting yet nutritious punch. A splash of zesty lemon juice and a sprinkle of fresh cilantro brighten the dish, making it a guilt-free indulgence for anyone seeking heart health. Ready in under an hour, this vegan-friendly recipe pairs beautifully with warm whole-grain roti or fluffy brown rice for a satisfying and balanced meal. Optimize your nutrition while savoring authentic Indian flavors with this easy-to-make, fiber-packed curry.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup black chana (black chickpeas)
• 4 cups water
• 1 tablespoon olive oil
• 0.5 teaspoon mustard seeds
• 0.5 teaspoon cumin seeds
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 inch piece ginger, grated
• 1 large tomato, finely chopped
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• 1 teaspoon salt
• 0.25 teaspoon red chili powder
• 1 cup spinach leaves, chopped
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse 1 cup of black chana thoroughly and soak it in 4 cups of water overnight or for at least 8 hours.

Step 2

After soaking, drain the water and rinse the chana once more.

Step 3

In a pressure cooker, add the soaked chana, fresh water, and a pinch of salt. Cook for 12-15 minutes under pressure or until the chana is tender. If using a regular pot, boil for about 40-45 minutes until soft.

Step 4

Heat 1 tablespoon of olive oil in a large pan over medium heat. Add mustard seeds and cumin seeds, and sauté until they start to sputter.

Step 5

Add 1 medium chopped onion and cook until the onion turns golden brown.

Step 6

Stir in the minced garlic and grated ginger, and sauté for another minute until aromatic.

Step 7

Add 1 large chopped tomato to the pan and cook until it becomes soft and the oil starts to separate.

Step 8

Mix in 0.5 teaspoon of turmeric powder, 1 teaspoon of coriander powder, 1 teaspoon of garam masala, 1 teaspoon of salt, and 0.25 teaspoon of red chili powder. Cook the spices with the tomato mixture for 2 minutes.

Step 9

Add the cooked chana along with its cooking water to the pan. Stir well and let it simmer for 10 minutes to allow the flavors to combine.

Step 10

Stir in 1 cup of chopped spinach and cook for an additional 5 minutes or until the spinach wilts.

Step 11

Finish with 1 tablespoon of lemon juice and garnish with 2 tablespoons of fresh chopped cilantro.

Step 12

Serve the heart-healthy black chana curry warm with brown rice or whole grain roti.

Nutrition Facts

Serving size	1572.2 grams (1572.2g)

Amount per serving	% Daily Value*
Calories	601

Total Fat 21.80g	28%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2510mg	109%
Total Carbohydrate 84.00g	31%
Dietary Fiber 23.50g	84%
Total Sugars 19.90g
Protein 24.60g	49%

Vitamin D 0IU	0%
Calcium 325mg	25%
Iron 12mg	69%
Potassium 1711mg	36%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.1%

Protein: 15.6%

Carbs: 53.3%