Chickpea Masala

birds eye view of bowl with chickpea masalaWho loves chickpeas as much as I do?! Not only are they packed with protein, fibre, potassium, and more, these little beans are so tasty and easy to add to just about any recipe! Fun fact, did you know they’re called chickpeas because their shape resembles the beak of a baby chick? How cute is that?!

chickpea masala

I enjoy using chickpeas in warm or cold recipes. Most often, I find myself grabbing a can of chickpeas when I’m in a rush but want to make something healthy and filling. One of my favourite things about chickpeas is that they also keep well in the fridge, making them a great source of protein to add to any meal prep routine.

One of my favourite ways to use chickpeas is in my chickpea masala; it’s quick, flavourful, and uses whole ingredients.  Also, like most masala recipes, it focuses on personal palette preference. Got a spicy pallet? Add some chili pepper. Craving Indian flavours? Add warm spices… the options are endless. This recipe definitely has more of a Mediterranean twist but don’t be afraid to tweek to your liking.

Let’s get cooking!

Chickpea Masala Recipe

Course Main Course
Cuisine Dairy Free, gluten free, vegan
Keyword Chickpea, Masala
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 bowls
Author Fay

Ingredients

  • 1 cup basmati rice
  • 1 can organic cooked chickpeas
  • 1 cup frozen peas
  • 1 cup frozen cubed carrots
  • 1 small diced onion
  • 1 small crushed garlic glove or ½ tsp organic garlic powder
  • 1 ½ cups organic tomato sauce
  • ½-1 cup water
  • 2 tbsp extra virgin olive oil
  • ¼ tsp each salt & ground pepper

Optional

  • handful of finely chopped parsley
  • pinch of cumin or coriander

Instructions

  • Prepare basmati rice as per package instructions.
  • Wash and strain chickpeas.
  • While rice is cooking, in a media pot, sauté diced onions and garlic on medium-high until slightly golden (2-3 minutes).
  • Add in all remaining ingredients to pot, pour water in last.
  • The amount of water to add can vary slightly.  You want to make sure all ingredients are covered with liquid (not swimming in it but just enough to cover). If the tomato sauce you use is more runny, you will need less water. I typically need around ½-1 cup of water.
  • Stir all ingredients well then put the lid on.
  • Once the sauce starts to simmer, turn heat down to medium and let cook for 10 minutes.
  • If after 10 minutes you find the masala too watery for your liking, remove lid and cook for an additional 5 minutes or add 1 tsp of cornstarch. I like mine vary saucy but others may like it thicker so be sure to keep this tip in mind.
  • Plate desired amount of rice and top with chickpea masala and enjoy!

Like the recipe? Give it a try and let me know your thoughts in the comment section below or on social media! Oh and don’t forget to tag me in your chickpea masala pics using @wellness1st_net.

Helping you put Wellness first,

Fay

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