Healthy Meal Prep
Instant Pot(R) Chana Masala Recipe

Instant Pot® Chana Masala

Description

Chana masala is a savory vegan chickpea stew with Indian flavors. Using the Instant Pot(R) allows you to cook the rice inside in a “pot-in-pot” method so you'll save on dishes.

Ingredients

  • 1 cup brown basmati rice
  • 2 teaspoons cumin seeds
  • 1 teaspoon amchur (dried mango powder)
  • 1 teaspoon ground coriander
  • 1 teaspoon garam masala
  • 1 teaspoon paprika
  • 1 teaspoon ground turmeric
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon cayenne pepper
  • 1 cup dried chickpeas
  • 2 cups water
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 carrot, diced
  • 1 bay leaf
  • 1 clove garlic, minced
  • 1 (1 inch) piece fresh ginger root, minced
  • 1 green Thai chile, minced (Optional)
  • 3 Roma tomatoes, diced
  • 2 tablespoons tomato paste
  • 1 ¼ cups water
  • ½ cup cilantro, chopped

Instructions


  1. Rinse rice in plenty of cold water. Put into a small, oven-safe dish that will fit inside a multi-functional pressure cooker (such as Instant Pot®). Cover with water and set aside.
  2. Combine cumin seeds, amchur, coriander, garam masala, paprika, turmeric, pepper, and ground cayenne in a small bowl for the spice mix. Set aside.
  3. Pour chickpeas into the cooker and cover with 2 cups cold water. Close and lock the lid. Select high pressure according to manufacturer's instructions; set timer for 10 minutes. Allow 10 to 15 minutes for pressure to build.
  4. Release pressure using the natural-release method according to manufacturer's instructions for 10 minutes. Manually release any remaining pressure, about 5 minutes. Unlock and remove the lid. Remove the chickpeas, reserving cooking liquid.
  5. Place oil in the pot and select Saute function. Add onion, carrot, and bay leaf; cook and stir until onion has softened and turned translucent, about 5 minutes. Stir in spice mix, garlic, ginger, Thai chile, and 1/4 cup of the reserved chickpea liquid; saute until fragrant, about 1 minute. Cancel Saute function.
  6. Mix in chickpeas and remaining liquid, tomatoes, and tomato paste. Place a trivet inside.
  7. Drain rice and return to the dish. Cover with 1 1/4 cups fresh water. Place the dish on top of the trivet. Close and lock the lid. Select high pressure according to manufacturer's instructions; set timer for 25 minutes. Allow 10 to 15 minutes for pressure to build.
  8. Release pressure using the natural-release method according to manufacturer's instructions for 10 minutes. Release any remaining pressure carefully using the quick-release method, about 5 minutes. Unlock and remove the lid.
  9. Carefully lift out the rice; fluff with a fork. Remove the trivet and bay leaf. Use an immersion blender to blend just a small amount of chickpeas to create a creamy texture, 2 to 3 pulses on high speed.
  10. Evenly distribute rice and chana masala among 5 plates. Top with chopped cilantro.

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Nutritional Information

Instant Pot® Chana Masala

Servings Per Recipe: 5
Calories: 228
% Daily Value *
protein: 13 %
carbohydrates: 14 %
exchange other carbs:
dietary fiber: 25 %
sugars:
fat: 8 %
saturated fat: 3 %
cholesterol:
vitamin a iu: 58 %
niacin equivalents: 11 %
vitamin b6: 11 %
vitamin c: 17 %
folate: 17 %
calcium: 5 %
iron: 17 %
magnesium: 12 %
potassium: 10 %
sodium: 1 %
thiamin: 9 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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