Chana Masala Recipe – Vegan & Gluten Free

During the months of October and November I’ll be stepping back from my blog a little and showcasing the work of other talented writers who blog about the many aspects of natural parenting. Please do show some love by leaving comments and blog-hop over to their own amazing pages for some great reading. Today, as part of the World Vegetarian Month celebrations, I am pleased to feature this delicious recipe from Amy who blogs at Anktangle

I’ve been following a gluten-free diet for almost a year now (and I also used to be a vegetarian) so I’m no stranger to dietary restrictions. Lots of people have food sensitivities and allergies, and I find it’s good to have an arsenal of easily-modifiable (and low allergen) recipes on hand for when you’ll be feeding others. Most recipes are easy to modify to be both vegan and gluten free, but a lot of what people eat in the United States (where I live) centers around meat and grains. It may take a little getting out of your comfort zone to prepare foods that are friendly to dietary restrictions, but sometimes that can be a good thing!

One type of food which I feel is underutilized where I live is beans. People seem to shy away from eating beans because of the potential gastrointestinal side effects, but beans are an excellent source of protein and fiber, especially when you’re not consuming animal products. If you eat them frequently, your digestive system will adjust and there will be no unpleasant side effects. What’s more, they’re very inexpensive, so they’re great for families with a tight food budget.

My favorite kind of bean is the garbanzo bean (also called the chickpea) which is a type of white bean. I greatly prefer the taste of home cooked to canned chickpeas, and cooking beans is very simple. I like to cook up a large batch and freeze them in smaller portions to use one at a time. I have a few tips for cooking dried chickpeas in my roasted garlic hummus recipe.

A simple and delicious way to feature the chickpea (in a vegan and gluten free preparation) is chana masala, served over rice. I don’t make any claims as to the authenticity of this recipe, but it is very tasty and also both quick and easy to prepare. I referenced this recipe from vegweb.com, but I made a few modifications. I recommend preparing this in a cast iron skillet (if you have one) to boost the amount of iron you’ll get from the meal. Also, measuring is optional (I don’t); it’ll come out a little different each time, but still delicious!

You will need:

• 2 tablespoons vegetable oil
• 1 medium onion, diced
• 1 large clove of garlic, minced
• 1 Tablespoon curry powder
• 1 Tablespoon tomato paste (or ¼ cup or so of tomato sauce)
• 3 cups chickpeas (at least partially thawed if you’re using frozen, drained if you’re using canned)
• ½ Tablespoon lemon juice
• ½ teaspoon salt (I prefer Real salt or sea salt)
• Fresh ground black pepper, to taste
• Crushed red pepper flakes, to taste (optional)

Here’s how:

• Heat the oil in the skillet on medium high heat. Fry onions until translucent and lightly browned, then reduce the heat to medium.
  
• Add the garlic, curry, and tomato paste or sauce. Stir and simmer for a couple of minutes.
  
• Add chickpeas, lemon juice, salt, and black pepper and simmer 5-6 minutes, stirring occasionally.
  
• Add red pepper to taste. Stir and simmer for 5 minutes more or until dish is heated through.
  
• Serve hot over rice!

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Amy writes about the things she holds close to her heart: family, delicious food, and many aspects of natural parenting. She is
passionate about natural childbirth, breastfeeding, gentle, intuitive parenting, and respecting all people, no matter how small. She’s figuring it all out as she goes, following her instincts with her son as her guide. Amy writes at Anktangle.

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