Overnight Soaked Chickpeas with Masala
Lunch • India
How to Make Overnight Soaked Chickpeas with Masala (Traditional & Healthy Version)
Overnight Soaked Chickpeas with Masala, locally known as Chana Masala, is a classic North Indian dish renowned for its robust flavors and wholesome nutrition. Traditionally prepared in Punjabi households, this protein-rich dish is crafted using chana (chickpeas) that are soaked overnight, making them easier to digest and enhancing their nutritional content. The masala—a fragrant blend of Indian spices—infuses the tender chickpeas with an irresistible aroma and savory taste that pairs beautifully with roti, phulka, or even as a standalone salad for a light lunch. Often savored during special occasions and festivals like Navratri, this dish is a staple in North Indian thalis and is appreciated for its simplicity and health-promoting qualities. The slow-cooked masala brings out the natural nuttiness of chana, while fresh coriander and a squeeze of lemon add a refreshing finish. With minimal oil and no cream or butter, this version is perfectly suited for calorie-conscious eaters and those tracking their Indian diet. Whether you’re prepping a festive lunch or a quick weekday meal, Overnight Soaked Chickpeas with Masala offers both taste and tradition in every bite.
Ingredients(for 1 medium bowl (about 200g cooked chickpeas with masala))
- 1 cup Dried chickpeas (chana) (Soaked overnight)
- 1 medium Onion (finely chopped (pyaaz))
- 1 large Tomato (finely chopped (tamatar))
- 1 Green chili (finely chopped (hari mirch)) - optional
- 1 tsp Ginger (grated (adrak))
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chili powder (lal mirch)
- 1 tsp Coriander powder (dhaniya powder)
- 1/2 tsp Garam masala
- to taste Salt (namak)
- 1 tsp Cooking oil (preferably mustard oil or sunflower oil)
- 2 tbsp Fresh coriander leaves (finely chopped (hara dhaniya)) - optional
- 1 tsp Lemon juice (nimbu ras) - optional
Instructions
- 1
Rinse the dried chickpeas thoroughly and soak them overnight in plenty of water. The next morning, drain and rinse again before cooking.
8-10 hours (overnight)
Add a pinch of salt while soaking for softer chickpeas.
- 2
Pressure cook the soaked chickpeas with 2 cups of water and a pinch of salt for 3-4 whistles until soft. Alternatively, boil in an open vessel until fork-tender.
10-12 minutes
Do not overcook; chickpeas should hold their shape.
- 3
Heat oil in a kadhai or deep pan on medium flame. Add cumin seeds and let them splutter.
1 minute
Use mustard oil for a distinct North Indian aroma.
- 4
Add chopped onions and sauté until golden brown. Stir in grated ginger and green chili, sautéing for another minute.
3-4 minutes
Stir continuously to prevent burning.
Why This Dish is Healthy
Overnight Soaked Chickpeas with Masala is a heart-healthy, protein-rich meal perfect for weight management and balanced nutrition. Using whole spices and minimal oil, this traditional Indian recipe delivers robust flavor without unnecessary calories. The high fiber content helps regulate blood sugar, making it suitable for diabetics, while the absence of dairy and gluten (when served without bread) ensures it is accessible to most diets.
Chickpeas (chana) are an excellent source of plant-based protein, complex carbohydrates, and dietary fiber, which aids digestion and supports heart health. They are naturally low in fat and high in essential vitamins like B6 and folate, as well as minerals such as iron, magnesium, and potassium. This dish, prepared with minimal oil and plenty of fresh vegetables, is ideal for those managing their calorie intake or following a vegetarian Indian diet.
Pro Tips
- 💡Tip 1: For extra flavor, roast whole spices and grind fresh masala.
- 💡Tip 2: Add a pinch of amchur (dry mango powder) for tanginess.
- 💡Tip 3: Soak chickpeas with a little baking soda for softer texture, but rinse well before cooking.
Storage & Serving
Store cooked chickpeas with masala in an airtight container in the refrigerator for up to 2 days. Reheat thoroughly before serving. Best enjoyed fresh, but can be packed for lunch boxes.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
