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Chana Bowl Recipe

Name: Twisted Indian North Barries Chana Bowl Recipe
Cook time: 50 min
Total time: 50 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 1.5 cups Basmati rice (uncooked); 3 cups Water (for cooking rice); 0.5 tsp Salt (for rice); 4 cups Field greens (mixed salad greens, if chosen instead of rice); 3 cups Cooked chickpeas (canned, drained and rinsed or home-cooked); 2 tbs Vegetable oil or ghee; 1 cup Onion, finely chopped; 3 cloves Garlic, minced; 1 tbs Fresh ginger, grated; 1 cup Tomato, finely chopped (or canned crushed tomatoes); 1 cup Water or low-sodium vegetable broth; 1 tsp Cumin seeds; 1 tsp Ground coriander; 1 tsp Ground cumin; 0.5 tsp Turmeric powder; 1 tsp Kashmiri chili powder or mild paprika; 0.5 tsp Garam masala; 1 tsp Amchur (dry mango powder) or lemon juice; 1 tsp Salt; 0.25 cups Fresh cilantro, chopped (for garnish); 0.5 cups Plain yogurt (optional topping); 0.5 cups Pickled onions (quick pickled); 0.5 cups Cucumber, diced; 0.5 cups Tomato, diced (for topping); 2 tbs Toasted sesame seeds or roasted peanuts; 0.5 cups Cilantro-mint chutney; 0.25 cups Tamarind-date chutney (optional); 2 to taste Lemon wedges; 0.5 cups Fresh cilantro leaves (stems trimmed); 0.25 cups Fresh mint leaves

Inspired by Twisted Indian North Barrie

Time50m

Serves4

Choice of rice or field-greens, chickpea stew cooked in a mild gravy, choice of toppings & chutney.

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Ingredients

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Base

1 1/2 cups Basmati rice (uncooked)

3 cups Water (for cooking rice)

1/2 tsp Salt (for rice)

4 cups Field greens (mixed salad greens, if chosen instead of rice)

Chickpea Stew (Chana)

3 cups Cooked chickpeas (canned, drained and rinsed or home-cooked)

2 tbs Vegetable oil or ghee

1 cup Onion, finely chopped

3 cloves Garlic, minced

1 tbs Fresh ginger, grated

1 cup Tomato, finely chopped (or canned crushed tomatoes)

1 cup Water or low-sodium vegetable broth

1 tsp Cumin seeds

1 tsp Ground coriander

1 tsp Ground cumin

1/2 tsp turmeric powder

1 tsp Kashmiri chili powder or mild paprika

1/2 tsp Garam masala

1 tsp Amchur (dry mango powder) or lemon juice

1 tsp Celtic sea salt

1/4 cups Fresh cilantro, chopped (for garnish)

Toppings & Chutney

1/2 cups Plain yogurt (optional topping)

1/2 cups Pickled onions (quick pickled)

1/2 cups Cucumber, diced

1/2 cups Tomato, diced (for topping)

2 tbs Toasted sesame seeds or roasted peanuts

1/2 cups Cilantro-mint chutney

1/4 cups Tamarind-date chutney (optional)

2 to taste Lemon wedges

Quick Cilantro-Mint Chutney

1/2 cups Fresh cilantro leaves (stems trimmed)

1/4 cups Fresh mint leaves

1/2 pcs Green chili or jalapeño (seeded for mild)

1 tbs ReaLemon lemon juice

1/2 tsp Celtic sea salt

1 tbs Water (to blend)

Method

Base

Cook rice

Rinse the basmati rice under cold water until water runs mostly clear. Combine rice, 3 cups water and 1/2 tsp salt in a medium saucepan. Bring to a boil, reduce heat to low, cover and simmer 15 minutes. Remove from heat and let rest, covered, 10 minutes. Fluff with fork before serving.

Field-greens option

If using field greens instead of rice: wash and dry greens. Toss lightly with a pinch of salt and a squeeze of lemon juice just before assembling bowls.

Chickpea Stew (Chana)

Prepare aromatics and spices

Heat 2 tablespoons oil or ghee in a large skillet or saucepan over medium heat. Add 1 teaspoon cumin seeds and toast 30 seconds until fragrant. Add the finely chopped onion and a pinch of salt; sauté, stirring occasionally, until golden and soft (about 6–8 minutes).

Add garlic, ginger and spices

Add the minced garlic and grated ginger and cook 1 minute until fragrant. Stir in 1 teaspoon ground coriander, 1 teaspoon ground cumin, 1/2 teaspoon turmeric, and 1 teaspoon Kashmiri chili powder or paprika; cook 30–45 seconds to bloom the spices.

Tomatoes and simmer

Add 1 cup chopped fresh tomatoes (or canned crushed tomatoes). Cook 4–5 minutes until tomatoes break down and oil begins to separate slightly. Add drained chickpeas and 1 cup water or vegetable broth, stir to combine.

Simmer to thicken

Bring the mixture to a gentle simmer. Reduce heat to medium-low and cook, uncovered, 10–12 minutes so flavors meld and sauce thickens slightly. Use a spoon or potato masher to lightly mash about 1/3 of the chickpeas for a creamier texture, leaving the rest whole.

Finish and season

Stir in 1/2 teaspoon garam masala, 1 teaspoon amchur or the juice of 1/2 lemon, and 1 teaspoon salt (adjust to taste). Simmer 1 minute more. Remove from heat and fold in chopped cilantro (about 1/4 cup). Keep covered until ready to assemble.

Quick Cilantro-Mint Chutney

Combine 1/2 cup cilantro leaves, 1/4 cup mint leaves, 1/2 green chili (or jalapeño), 1 tablespoon lemon juice, 1/2 teaspoon salt and 1 tablespoon water in a blender or food processor. Blend to a smooth sauce, adding a teaspoon of water at a time if needed. Taste and adjust salt or lemon. Transfer to a bowl and refrigerate until serving.

Toppings & Assembly

Prepare toppings

Dice cucumber and tomato. If using quick pickled onions: thinly slice 1/2 cup red onion and toss with 2 tablespoons vinegar, 1 teaspoon sugar and a pinch of salt; let sit 10–15 minutes. Warm the toasted sesame seeds or peanuts in a dry skillet for 1–2 minutes if desired.

Assemble bowls

Divide base between 4 bowls (about 1/3 cup cooked rice per bowl if serving 4; or 1 cup greens per bowl). Spoon 3/4 cup of the chickpea stew over each bowl. Add dollops of plain yogurt if using, 1–2 tablespoons cilantro-mint chutney and 1 tablespoon tamarind-date chutney if desired. Top with diced cucumber, diced tomato, 1–2 tablespoons pickled onions, and sprinkle 1/2 tablespoon toasted seeds or peanuts. Garnish with extra cilantro and serve with lemon wedges to squeeze over.