Instant Pot Chana Masala (Indian chickpea stew)
This Northern Indian classic chickpea stew is full of earthy spices and plant-protein. It's a satisfying main dish served with cauliflower rice or regular rice. Fast and easy in the Instant Pot too!
Servings: 4 1-cup servings (total yield: 4 cups)
- 1 tablespoon olive oil
- 1 small onion peeled and diced
- 2 large garlic cloves minced
- 1 teaspoon grated ginger root
- ½ cup vegetable broth
- 2 teaspoons garam masala
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon kosher salt
- 2 15-ounce cans chickpeas drained and rinsed
- 1 14.5-ounce can diced tomatoes
Heat the olive oil using the Instant Pot Saute function. When the oil is hot, add the onion and cook, stirring occasionally, for 2-3 minutes or until softened.
Add the garlic and ginger and cook for an additional 30-60 seconds.
Add the vegetable broth and deglaze the inside of the Instant Pot by scraping off any sticking browned bits of food from the bottom. Turn off the SAUTE function.NOTE: this is important especially for newer Instant Pot models which will have a BURN warning during the pressure cooker cycle if food bits are stuck to the bottom of the Instant Pot insert.
Stir in the garam masala, ground cumin, coriander and salt.
Add the chickpeas and diced tomatoes. Stir to combine.
Secure the Instant Pot lid and set pressure release valve to SEALING. Cook Pressure Cook-Normal for 4 minutes followed by a QUICK RELEASE of the pressure.
Remove the lid and stir the chana masala. Serve with rice (cauliflower or regular brown rice) and fresh cilantro.
Keep leftovers in an airtight container for up to 3 days in the refrigerator.
Calories: 254kcal | Carbohydrates: 36g | Protein: 12g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 1439mg | Potassium: 548mg | Fiber: 11g | Sugar: 3g | Vitamin A: 222IU | Vitamin C: 12mg | Calcium: 122mg | Iron: 4mg