Hara Chana Masala Recipe – A Healthy North Indian Delight
Hara Chana Masala, or Green Chickpea Curry, is a nutritious and aromatic North Indian dish that is packed with the goodness of green chickpeas, rich spices, and fresh herbs. This dish is a perfect combination of flavors that will leave your taste buds craving for more. It pairs wonderfully with flatbreads like roti or naan, and can be enjoyed as part of a wholesome lunch or dinner. With its blend of earthy spices and a healthy base of chickpeas, this recipe is not only satisfying but also full of nutrients.
Whether you’re looking for a new dish to add to your meal rotation or simply want to explore traditional North Indian cuisine, this recipe for Hara Chana Masala is sure to become a favorite!
Ingredients:
| Ingredient | Quantity |
|---|---|
| Green Chickpeas (Hara Chana) | 200 grams (soaked overnight) |
| Onion | 1, finely chopped |
| Tomato | 1, finely chopped |
| Cinnamon Stick | 1 inch |
| Coriander Powder | 2 teaspoons |
| Red Chili Powder | 1 teaspoon |
| Garam Masala Powder | 1 teaspoon |
| Ghee | 1 large spoon |
| Fresh Coriander (Cilantro) | 2 teaspoons, finely chopped |
| Salt | To taste |
| Ginger | 2 inches, finely chopped |
| Garlic | 5 cloves, minced |
| Green Chili | 1, chopped |
| Fresh Coriander Sprigs | 3 sprigs, chopped |
| Cloves | 3 whole cloves |
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Servings: 4
Cuisine: North Indian
Course: Lunch/Dinner
Diet: Vegetarian
Instructions:
-
Soak the Green Chickpeas:
- Start by soaking the green chickpeas in water overnight. This softens them and reduces cooking time. Once soaked, drain the water.
-
Cook the Green Chickpeas:
- In a pressure cooker, add the soaked chickpeas along with water and cook for about 3 whistles. Let them cook on medium heat until soft and tender. Set them aside for later.
-
Prepare the Spice Paste:
- In a blender, add ginger, garlic, green chili, and cinnamon stick along with a little water. Blend everything into a smooth paste. Set this paste aside.
-
Sauté the Onions and Spices:
- Heat ghee in a pan or kadhai over medium heat. Add the cinnamon stick and whole cloves. Let them sizzle for a few seconds.
- Add the finely chopped onion to the pan and sauté until it becomes soft and translucent.
-
Cook the Masala:
- Now, add the freshly ground spice paste to the sautéed onions. Cook this mixture for about 3 minutes, allowing the flavors to develop.
-
Add Tomatoes and Spices:
- Once the masala is well-cooked, add the finely chopped tomatoes. Stir and cook until the tomatoes turn soft and mushy.
- Next, add coriander powder, red chili powder, and garam masala powder. Mix well and let this cook for an additional 5 minutes, allowing the spices to meld together.
-
Combine with Cooked Chickpeas:
- Now, add the cooked green chickpeas to the masala mixture. Stir everything together and cook for about 5 minutes, allowing the chickpeas to absorb the spices.
- Add 2 cups of water to adjust the consistency of the curry. Let it simmer for 10 minutes, allowing the flavors to combine.
-
Garnish and Serve:
- Once the curry is cooked, garnish it with fresh chopped coriander leaves (hara dhaniya).
- Serve hot with roti, naan, or steamed rice.
Serving Suggestions:
- Hara Chana Masala pairs wonderfully with Panchmel Dal, a mixed lentil dish, Kachumber Salad, a refreshing cucumber-tomato salad, and Boondi Raita, a yogurt-based side dish. For a complete meal, serve it alongside soft phulkas (Indian flatbreads) or steamed rice.
This dish is not only delicious but also packed with protein from the green chickpeas and rich in essential vitamins and minerals. It’s a perfect choice for a hearty and nutritious lunch or dinner that is both satisfying and full of flavor.
Nutritional Information (Approx.):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 kcal |
| Protein | 8g |
| Carbohydrates | 30g |
| Dietary Fiber | 7g |
| Fat | 5g |
| Saturated Fat | 1g |
| Cholesterol | 0mg |
| Sodium | 300mg |
| Potassium | 450mg |
This Hara Chana Masala is a low-fat, high-protein meal that is ideal for anyone looking for a healthy, filling dish. Perfect for vegetarians and those looking to reduce their meat intake, this recipe is a wonderful option to enjoy on a busy weeknight or a leisurely weekend lunch.
Tips:
- Soaking the chickpeas overnight is crucial for this recipe, as it ensures they cook faster and become tender.
- For an extra kick, you can add a dash of amchur powder (dried mango powder) or kasuri methi (dried fenugreek leaves) towards the end of cooking.
- If you prefer a creamier texture, you can add a tablespoon of coconut milk or a bit of cream to the curry after it’s cooked.
Enjoy this flavorful Hara Chana Masala as part of a complete North Indian meal!
