Chana Masala (chickpea curry) is a traditional Indian dish. Originating in northern India, this vegetarian dish has become popular throughout the subcontinent thanks to its simplicity and nutritional benefits. This recipe is based on an essential nutritional pillar: the chickpea. Rich in natural phytoestrogens and fiber, it helps stabilize the body while providing lasting satiety. The combination of turmeric and ginger provides valuable anti-inflammatory properties to soothe joint discomfort, while garlic and tomatoes support your heart. A generous, flavorful, and perfectly balanced dish.

Chana Masala: The Wellness Chickpea Curry

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Preparation time: 15 minutes Cooking time 90 minutes Total time 1 hour 45 minutes

Difficulty: Intermediate Servings: 6 Special regime:

Naturally gluten-free

Cooking method: Traditional

Preparation

Ingredients

Portions

• 200g 1 of dried chickpeas can of cooked chickpeas)

• 2 medium onions, finely chopped

• 2 medium tomatoes, finely chopped

• 2 cloves of garlic, finely chopped

• 1 piece of fresh ginger (2 cm)

• 1 green peppers

• 2 tablespoons of olive oil

• 1 tsp cumin seeds

• 1 tsp ground coriander seeds

• 1 tsp of turmeric

• 1 tsp of garam masala

• 1 tsp of paprika

• 1 tsp curry powder

• 1 pinch of black pepper

• 1 lemon

• salt to taste
• A few fresh coriander leaves for garnish

Preparation

1. Preparing the chickpeas:

2. If using dried chickpeas, soak them in water for at least 8 hours (or overnight). Drain them and cook them in a large pot of salted water until tender (about 1 hour). Drain and set aside. If using canned chickpeas, rinse them well with water.

3. Preparing the sauce:

4. Heat the oil in a large frying pan or wok over medium heat. Add the cumin seeds and let them toast lightly until they pop and release their aroma.
5. Next, add the finely chopped onion and sauté until golden brown (about 5 to 7 minutes).

6. Add the garlic, ginger and chopped green pepper. Sauté everything for another 2 minutes.

7. Add the chopped tomatoes and simmer until they break down and form a thick sauce (about 5 minutes).

8. Seasoning:

9. Add the spices: ground coriander, turmeric, black pepper, garam masala, paprika, and curry powder. Mix well and cook for 1 to 2 minutes to allow the spices to release their aromas.

10. Add the chickpeas:

11. Add the cooked chickpeas to the spicy sauce and mix well so that they are well coated in sauce.

12. Add a little water (about 150-200 ml) to create a slightly thinner sauce. Let it simmer for 10 to 15 minutes over low heat so the chickpeas absorb the flavors.

Note

To maximize turmeric absorption, don't forget to add a pinch of black pepper. Serve this dish with brown rice or quinoa for a complete intake of amino acids and sustained energy.

Keywords: Chickpeas, perimenopause, anti-inflammatory recipe, phytoestrogens, turmeric, hormonal comfort, healthy Indian cuisine, fiber, low GI, menopause wellness.

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