Craving a vibrant, satisfying meal that’s also incredibly good for you? This Curried Chana Masala Rice Bowl delivers just that. It’s a fantastic addition to your collection of Healthy Bean Bowls, packed with flavor and wholesome ingredients.
Key Ingredients & Substitutions
- Chickpeas: Canned chickpeas are convenient; dried, soaked, and cooked chickpeas work too.
- Basmati Rice: Any long-grain white or brown rice can be used.
- Coconut Milk: Full-fat coconut milk adds creaminess, but light coconut milk is an option.
- Curry Powder: Use your favorite blend; adjust spice level to your preference.
- Spinach: Kale or other leafy greens are good substitutes.
Ingredients
For the Chana Masala:
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 1 tablespoon curry powder
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1/2 cup vegetable broth
- 1/4 cup full-fat coconut milk
- 2 cups fresh spinach
- Salt and black pepper to taste
For the Rice:
- 1 cup basmati rice
- 2 cups water
- Pinch of salt
For Serving (Optional):
- Fresh cilantro, chopped
- Lemon wedges
- Plain yogurt (dairy or non-dairy)
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 450 kcal
- Tools Needed: Large skillet or pot, medium saucepan, cutting board, knife.
Step-by-Step Instructions
1. Cook the Rice
Rinse your basmati rice under cold water until the water runs clear. Combine the rinsed rice, water, and a pinch of salt in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes, or until water is absorbed. Fluff with a fork and set aside.
2. Sauté Aromatics
Heat olive oil in a large skillet or pot over medium heat. Add chopped onion and cook until softened, about 5-7 minutes. Stir in minced garlic and grated ginger, cooking for another minute until fragrant.
3. Bloom the Spices
Add the cumin, coriander, turmeric, cayenne pepper (if using), and curry powder to the skillet. Cook for 30 seconds, stirring constantly, until the spices are fragrant. This step helps deepen their flavor.
4. Build the Chana Masala Base
Pour in the diced tomatoes (undrained) and bring to a simmer. Add the rinsed and drained chickpeas, vegetable broth, and coconut milk. Stir well to combine all ingredients.
5. Simmer and Finish
Reduce the heat to low, cover, and let the chana masala simmer for 10-15 minutes, allowing the flavors to meld. Stir in the fresh spinach and cook until it wilts, about 2-3 minutes. Season with salt and pepper to taste.
6. Assemble Your Healthy Bean Bowls
Divide the cooked rice among four bowls. Spoon a generous amount of the curried chana masala over the rice. Garnish with fresh cilantro, a squeeze of lemon, or a dollop of plain yogurt if desired.
Variation Ideas
- Add diced bell peppers or zucchini with the onions for extra vegetables.
- Stir in a tablespoon of peanut butter for a richer, nuttier flavor.
- Serve with warm naan bread or roti instead of rice.
- Top with chopped roasted cashews for crunch.
Storage Instructions
Store leftover Curried Chana Masala Rice Bowl components separately in airtight containers in the refrigerator for up to 3-4 days. Reheat the chana masala gently on the stovetop or in the microwave until warmed through. You can add a splash of water or broth if it seems too thick.
Frequently Asked Questions (FAQ)
- Can you make this recipe ahead of time? Yes, the chana masala tastes even better the next day as the flavors deepen. Cook the rice just before serving for best texture.
- Is this recipe gluten-free? Yes, this recipe is naturally gluten-free if you ensure your vegetable broth is gluten-free.
- Can you freeze the chana masala? Absolutely! Let it cool completely, then transfer it to a freezer-safe container. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.
- What if you don’t have fresh ginger? You can use 1/2 teaspoon of ground ginger in a pinch, but fresh ginger provides a brighter flavor.
- How can you make this spicier? Increase the amount of cayenne pepper, or add a pinch of red pepper flakes with the other spices.
- What makes this a healthy bean bowl? It’s packed with plant-based protein and fiber from the chickpeas, whole grains from the rice, and nutrient-dense vegetables, making it a complete and satisfying meal.