Instant Pot Chana Masala
This flavorful instant pot chana masala is the perfect quick and easy weeknight meal made with chickpeas, a healthy plant-based protein for kids.
About a month or so ago, I posted a question on Instagram asking what type of recipes you all are wanting. One of the responses: instant pot recipes! So, here we are with instant pot chana masala. Don’t worry though, if you don’t have an instant pot, this can easily be made on the stovetop–Or, grab an instant pot here and put this recipe on the docket for when it arrives!
Growing up, we had family friends that were from India. We’d occasionally go to their house for dinner and have the most amazing authentic Indian cuisine experience. Seriously, there’s nothing like enjoying homemade chana masala from someone who grew up in India. To this day, Indian food is still my favorite. So much so, we’ve had Indian cooking classes at home and had Indian on Christmas day this year.
Chana masala was also my GO-TO when I was dairy-free. So, any mama’s or babies out there with dairy intolerance/allergy, this instant pot chana masala does not disappoint! In fact, it’s not just dairy-free, it’s vegan.
Meal Planning
This recipe is perfect for meal planning and batch cooking. It stores well in my favorite glass containers so you and your family can enjoy throughout the week! Don’t meal plan but want to start this new year? Grab the free meal plan bundle to eliminate meal planning stress and feed your family with ease.
Healthy Hack
The instant pot is also great for making rice, the perfect side dish for the chana masala. Never used the instant pot for rice? Now’s the time, and chances are you’ll never make it any other way again. So easy, and it cooks perfectly every time.
I cooked the rice before making the chana masala but, you could make it after.
How To Make The Perfect Instant Pot Rice, Every Time:
1. Just use 1 part rice to 1 part water (for every type of rice). So, if you’re making 1 cup of rice, add 1 cup of water.
2. Add 1 tbsp oil, rice, and water to instant pot and stir once to combine.
3. Close instant pot lid, making sure the valve is in the sealing position. Press the rice button. Once the timer goes off, let the rice sit for 5-10 minutes, then quick release the pressure.
4. Fluff with a fork and serve!
Plant-Based Protein
Chickpeas are a plant-based protein, simply meaning it is a protein source from plants. Protein can be found in virtually every cell of the body and is especially important in the growth and development of kids of all ages.
Not only are chickpeas high in protein, but they contain iron, which is another a vital nutrient for your kids—this instant pot chana masala checks all the boxes!
Chana Masala Spices
In this recipe, you’ll find a medley of warming spices. Don’t be afraid to serve your kids food with flavor!
Introducing spices early and often helps to flavor foods (without salt and sugar), expand their palate, cultivate adventurous eaters, and help transition them to regularly made family foods.
So what herbs and spices are in this instant pot chana masala? Turmeric, cumin, garam masala, and cilantro. You’ll also find fresh garlic and ginger.
Instant Pot Chana Masala
Ingredients
- 2 (15.5 oz) cans whole chickpeas, drained and rinsed
- 1 (14oz) can crushed tomatoes
- 4 cloves garlic, minced
- 1 in nob fresh ginger, peeled and minced
- 1 onion, finely diced
- 1 tbsp garam masala
- 1 tsp turmeric
- 1/2 tbsp cumin
- Juice from half a lemon
- 1 tbsp oil
- Cilantro, for garnish
Instructions
- Start Instant Pot in saute mode. Add oil and onion and saute 5 minutes, or until slightly translucent. Add garlic, ginger, garam masala, turmeric, and cumin and cook until fragrant, about 3 minutes. Add chickpeas and crushed tomatoes.
- Change the instant pot setting to manual for 5 minutes with vent in sealed position. When the instant pot beeps, quick release the pressure. Add lemon juice, fresh cilantro and serve with steamed rice.
- Enjoy!
Can't Wait To See You Try It!
Make sure to tag me on Instagram @firstbitesnutrition once you make and enjoy this recipe with your family!
Looking for more chickpea recipes? Try these:
10 Kid Friendly Thanksgiving Leftover Recipe Ideas (Fall Chickpea Scramble)
Grace is a Dietitian in pediatric nutrition, Mom of two, and founder of First Bites Nutrition. In her work, she teaches parents how to raise a happy, healthy eater for life using evidence-based feeding practices and mindful eating methods to transform their child’s relationship with food, have less mealtime stress, and feel confident in feeding their kids.