Chickpea Curry aka Chana Masala (Vegan, Gluten Free, Oil Free)

Chana Masala the most popular vegetarian dish is one of my childhood favorites.

I remember this being my Mom's go to dish for festivals, special occasions and I can see why.

This dish is not only easy to make, it is also rich in protein in addition to being simply awesome.

Traditionally this dish is made with oil. To make it oil free i have replaced oil with water and do not worry no taste compromise is made.

This recipe can be served with rice, quinoa, Indian breads(roti, naan, poori, bhatura).

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Ingredients:

(Serves 2)

1 medium red onion blended in paste

2 medium size tomatoes blended in paste

1 cup boiled(or canned) chickpea

2-3 thai green chillies finely chopped

1tsp cumin seeds

1/2 tsp turmeric powder

1 tbsp chana masala

1tsp garam masala or curry powder

salt to taste

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Nutrition Value:

(Calories per serving 193)

Total Calories: 386

Carbs: 70 g

Fibre: 19 g

Sugar: 9.6 g

Protein: 18 g

Fat: 5.4 g

Saturated Fat: 0.6 g

Polyunsaturated Fat: 2 g

Monounsaturated Fat: 1.5 g

Omega 3: 0.01g

Sodium: 408 mg

Potassium: 1100 mg

Vitamin A: 1%

Vitamin C: 29%

Vitamin D: %

Vitamin B-6: 22%

Vitamin E: 7%

Vitamin K: 11%

Calcium: 12%

Iron: 44%

Magnesium: 31%

Manganese: 107%

Phosphorous: 56%

Zinc: 29%

% are based on diet of 2000 calories a day

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Instructions:

1. Blend onion into paste and keep it aside

2. Place a pan on stove and add 1/4 cup water

3. When water starts boiling add cumin seeds and onion paste. Saute it till onions are translucent

4. Blend tomatoes into paste and once onions are done add tomatoes and saute till for 3 minutes

5. Add salt, turmeric, chana masala, garam masala and mix it well.

6. Add chopped green chillies (optional)

7. Cook for 5 more mins and then add boiled chickpeas

8. On low flame let it cook for 5-7 minutes.

9. Add some lime juice for tangy flavor(optional) and Chana Masala(Chickpea curry) is ready to be served.

10. Serve this with side of rice, quinoa or Indian bread( Roti/Naan) and vegan yogurt on the side

Spinach Pea Patties (Vegan/Gluten Free/Zero Oil)

This recipe is my take of one of my favorite appetizer hara bhara kabab.

The best part about this recipe is it is a wholesome recipe.

How?

It has spinach great source of magnesium, iron ,vitamin K, vitamin A, vitamin C, peas good source of protein, vitamins C and E, zinc, and other antioxidants that strengthen your immune system and russet potato great source of carb and protein.

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Ingredients:

(Serves 2)

1 russet potato

2 cup spinach

2 cup peas

2-3 thai chillies

8 split cashew for garnishing

1tsp cumin seeds

1/2 tsp turmeric powder

1 tbsp lime juice

1tsp garam masala or curry powder

salt to taste

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Nutrition Value:

Total Calories: 447

Carbs: 89g

Fibre: 22 g

Sugar: 19g

Protein: 23g

Fat: 2.4g

Saturated Fat: 0.4g

Polyunsaturated Fat: 0.884g

Monounsaturated Fat: 0.594g

Sodium:3%

Potassium: 44%

Vitamin A: 158%

Vitamin C: 176%

Vitamin E: 10%

Vitamin B-6:176%

Vitamin B-K: 307%

Calcium: 15%

Iron: 57%

Magnesium: 52%

Manganese: 113%

Phosphorous: 69%

Copper: 98%

Zinc: 44%

% are based on diet of 2000 calories a day

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Instructions:

1. Boil 1 medium size russet potato

2. Place a pan on stove and roast cumin seeds

3. Add peas, spinach, salt, turmeric and curry powder

4. Add 1 tbsp water and saute the veggies. You can choose to not saute spinach and add it as raw in the blender

5. Once done, let it cool

6. Blend this in a blender. (do not add any water when blending)

7. Mash the boiled potato and add blended pea spinach paste to it

8. Make small balls and flatten them in shape of a patty

9. Add split cashew on top of each patty (optional)

10. Air fry it for 15-20 minute at 350 °F. You can choose to bake it at same temp.

11. Serve it with green chutney dip or peanut dip

Peanut Chutney/Dip (Vegan, Gluten Free)

This peanut chutney is oil free version of my Aunt's recipe. It is my go to dip for a variety of

dishes, it goes well with Idli, Dosa, Handvo, Dhokla, Dal Cheela and list goes on and on.

The best part of this dip is the tadka and yes it is oil free. The flavor of mustard seeds, curry leaves makes it so rich in flavor and lemon adds a tangy flavor to it.

I hope you enjoy this dip :)

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Ingredients:

1/2 cup raw peanuts

1 cup roughly chopped cilantro

3 thai green chillies (you can add or subtract based on your taste)

1/2 cup water

1 tsp black mustard seeds for tempering(tadka)

4-5 curry leaves for tempering(tadka)

salt to taste

1 tbs lime juice

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Nutrition Value: (Serves 4)

Total Calories: 428

Carbs: 13 g

Fibre: 7 g

Sugar: 3 g

Protein: 19 g

Fat: 37 g

Saturated Fat: 5 g

Polyunsaturated Fat: 11 g

Monounsaturated Fat: 18 g

Omega 6: 20 g

Sodium: 20 mg

Potassium: 514 mg

Choline: 4 mg

Vitamin A: 6%

Vitamin C: 5%

Vitamin B-6: 12%

Calcium: 7 %

Iron: 20 %

Magnesium: 61 %

% are based on diet of 2000 calories a day

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Instructions:

1. Place a pan on stove and dry roast raw peanuts until slightly browned.

2. Remove it from stove and let it cool.

3. In a blender jar, add chopped cilantro, green chilies, roasted peanuts and water.

4. Blend to thick paste, feel free to add water based on the consistency you like.

5. Now its time to temper, place a pan on stove and add mustard seeds.

6. Once they start crackling, turn off the stove but keep the pan on stove.

7. Add curry leaves and roast it.

8. Add this tempering and lime juice to the blended mixture.

9. Serve this dip with idli, dosa, vada or just eat this yummy chutney as is.