Healthy, Hearty and Easy Garbanzo Chili (Chana Masala)
Garbanzo beans are a great food choice for a plant-based protein. Popularly known as chickpeas, garbanzo beans are legumes in the same family as kidney beans. They have a buttery, nutty flavor, and creamy texture. In the US, the tan, round, and slightly larger variety is common. Chickpeas have calcium, magnesium, fiber, and other nutrients for strong bones. They boost your mental health for they have choline, a nutrient that helps make essential chemicals for memory, mood, muscle control, and other brain activity. They also help lower cholesterol and lower cancer risk.
By cooking them in MEC the lectins and phytates are thoroughly cooked thus are well digested in the gut, causing the good nutrients in the food to be fully observed and the bad, eliminated.
Serves 4-5 | Cook time: 20-30 minutes
- 1 1/2 cups dried Garbanzo Beans, cooked before hand. Cooking Instructions
- 2 tsp pure cooking oil – sesame seed, coconut, olive oil etc.
- 2 Medium Onions, finely chopped or sliced
- 1 TBSP Cumin Seeds, whole or crushed
- 7 Garlic Cloves, smashed and finely chopped
- 11/2 inch organic ginger, finely chopped
- 1/2 tsp. Turmeric
- 1 TBSP. Coriander powder
- 1 tsp. Dried Chili powder
- 2 Tomatoes, chopped & pureed
- 2 TBSP. Cilantro, finely chopped
- 1 tsp Dried Mango Powder (AKA Amchoor) or 2-3 tsp. Lemon Juice
- 1 tsp Garam Masala
- 1 tsp. Sea Salt, or a little more to taste
- 1 TBSP Olive Oil
- Coriander leaves (Cilantro), chopped
- OPTIONAL: You can add some vegetables to the recipe to boost the vitamin and mineral content and to add some vibrant color. If adding vegetables it’s best to limit to 2 kinds, like cauliflower and carrots, peas and potatoes, etc.
How to cook easy and healthy Garbanzo Chili or Chana Masala
Cook garbanzo beans till almost done. Cooking Instructions
With the stove on medium-low heat, add the oil (to the garbanzo beans), then add cumin seeds and onion, ginger and the garlic, stir, cover and cook for 5-7 minutes.
Next, add Coriander Powder, Turmeric, Chili Powder, and add Sea Salt. Stir, then add pureed tomatoes. Stir and cook covered for about 10 minutes.
Reduce heat to low and add Dried Mango Powder or Lemon Juice and Garam Masala. Stir, cover and cook for another 5 minutes.
If adding vegetables, add now stir, cover and cook for another 10 minutes on low heat. Turn stove off.
Sprinkle coriander leaves, and let the dish rest 5-10 minutes so the ingredients can “come together”.
Goes so well with unleavened breads, naan, steamed rice, roasted potatoes and broccoli, or steamed quinoa.
NOTE: Garbanzo beans can be made ahead of time to reduce overall cooking time of this dish. We recommend cooking dried garbanzo beans from scratch to avoid the aluminum content in canned beans as aluminum is hazardous to our health. Cooking Instructions