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Main mealVegetarianBalancedVeganLegumes$

Indian Chickpeas in Creamy 'Butter' Sauce

Name: Indian Chickpeas in Creamy 'Butter' Sauce
Prep time: 13 min
Cook time: 20 min
Total time: 33 min
Yield: 4
Ingredients: 800 g Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed; 1 large Onions, red, raw; 3 clove Garlic, raw; 1 tbsp Ginger root, raw; 400 ml Tomato, puree, canned; 400 ml Nuts, coconut milk, canned (liquid expressed from grated meat and water); 1 tbsp Oil, coconut; 1 tbsp GARAM MASALA; 1 tsp Spices, turmeric, ground; 1 tsp Spices, caraway seed; 1 tsp Spices, pepper, red or cayenne; 0.5 tsp CHILLI POWDER BLEND, CHILLI; 0.5 tsp Salt, table, iodized; 1 tbsp Lemon juice, raw; 1 handful Coriander (cilantro) leaves, raw

Aromatic and rich chickpeas in Indian-style butter sauce, made in less than 30 minutes. A perfect plant-based meal with warming spices.

Prep time13 min

Cook time20 min

Total time33 min

Servings4

Recipe

For the base

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed800 gOnions, red, raw1 largeGarlic, raw3 cloveGinger root, raw1 tbspTomato, puree, canned400 mlNuts, coconut milk, canned (liquid expressed from grated meat and water)400 mlOil, coconut1 tbsp

Spices

GARAM MASALA1 tbspSpices, turmeric, ground1 tspSpices, caraway seed1 tspSpices, pepper, red or cayenne1 tspCHILLI POWDER BLEND, CHILLI0.5 tspSalt, table, iodized0.5 tsp

To finish

Lemon juice, raw1 tbspCoriander (cilantro) leaves, raw1 handful

Large deep pan or saucepanWooden spoonGrater for ginger and garlic

Per servingTotal

Calories:596.9 kcal2387.7 kcal

Protein:19.2 g76.9 g

Carbohydrates:61.3 g245.2 g

Fiber:16.6 g66.2 g

Water:344 ml1375.9 ml

Fat:32.6 g130.2 g

Micronutrients

Sugar:6.9 g27.4 g

Saturated fat:22.1 g88.4 g

Cholesterol:0 mg0 mg

Sodium:752 mg3007.9 mg

Potassium:1100 mg4399.9 mg

Calcium:166.7 mg666.9 mg

Iron:7.8 mg31.3 mg

Magnesium:137.5 mg550.1 mg

Zinc:2.5 mg10 mg

Phosphorus:339.8 mg1359.2 mg

Vitamin C:19 mg76.1 mg

Vitamin A:38.9 µg155.5 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Heat coconut oil in a large pan. Add the onion and sauté for 5 minutes until translucent and lightly golden.
2Stir in the garlic, ginger, and all the dry spices. Sauté for 1 minute until fragrant, being careful not to burn them.
3Pour in the tomato paste and coconut milk. Mix well to get a uniform orange sauce. Let it come to a gentle simmer.
4Add the drained chickpeas. Reduce the heat and cook covered for 10–15 minutes, until the sauce thickens and the chickpeas absorb the flavors.
5Finally, stir in lemon juice for freshness. Add more salt if needed.
6Serve hot, sprinkled with fresh cilantro. Goes great with basmati rice or whole-grain naan bread.

Nutritional benefits

Thanks to the high fiber content in chickpeas and the anti-inflammatory properties of turmeric, this dish supports healthy digestion and stable energy levels.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.