Are you looking for a quick, healthy, and incredibly flavorful dinner? Look no further! This Chickpea Salad Indian Recipe is the perfect solution for busy weeknights or a light yet satisfying lunch. Packed with protein, fiber, and aromatic spices, this recipe is a delicious exploration of homemade cooking and easy recipes, even for beginner cooks. It’s a fantastic example of how healthy meals can also be incredibly delicious.
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1-inch ginger, grated
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon turmeric powder
- 1/4 teaspoon red chili powder (adjust to your spice preference)
- 1/2 teaspoon garam masala
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1/2 cup chopped cilantro
- Salt and pepper to taste
- Optional: 1/4 cup chopped green chilies for extra heat
Instructions:
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Sauté Aromatics: Heat the olive oil in a medium saucepan over medium heat. Add the chopped onion and sauté until softened, about 5 minutes. Stir in the minced garlic and grated ginger and cook for another minute until fragrant.
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Bloom Spices: Add the ground cumin, coriander, turmeric, red chili powder, and garam masala to the pan. Cook for 30 seconds, stirring constantly, until fragrant. This process, known as blooming the spices, releases their full flavor.
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Combine Ingredients: Stir in the rinsed and drained chickpeas and undrained diced tomatoes. Season with salt and pepper to taste. If using, add the green chilies now.
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Simmer: Bring the mixture to a simmer, then reduce the heat to low, cover, and cook for 10-15 minutes, or until the sauce has thickened slightly and the flavors have melded.
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Garnish & Serve: Stir in the chopped cilantro. Serve hot with rice, naan bread, or roti for a complete and satisfying meal.
Tips for the Best Chickpea Salad:
- Spice it up: Adjust the amount of red chili powder to your liking. For a milder dish, use less; for a spicier kick, add more!
- Add vegetables: Feel free to add other vegetables like chopped bell peppers, spinach, or peas for extra nutrients and flavor.
- Make it creamy: Stir in a dollop of plain yogurt or coconut milk at the end for a creamier texture.
- Meal prep friendly: This chickpea salad is perfect for meal prepping. Prepare a large batch and store it in the refrigerator for quick and easy lunches or dinners throughout the week.
Variations:
- Lemon Chickpea Salad: Add the juice of half a lemon for a bright and tangy twist.
- Potato Chickpea Salad: Add 1 cup of cubed, boiled potatoes for a heartier meal.
- Coconut Chickpea Curry: Substitute coconut milk for the diced tomatoes for a rich and creamy coconut curry.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and will vary based on specific ingredients used.
- Calories: Approximately 250-300
- Protein: Approximately 15-20g
- Fiber: Approximately 10-12g
This chickpea salad is a fantastic example of delicious dishes that are also quick dinner ideas. It’s a simple recipe that delivers big on flavor and nutrition. Enjoy this easy and healthy meal!