As double-edged swords go, dairy products are certainly a delicious option. For instance, high milk consumption has been linked to reduced risk of colorectal cancer, while it has also been associated with increased risk of prostate cancer and non-Hodgkin lymphoma. Dairy products are full of calcium, protein, and B vitamins, while also being a substantial source of fat.
This week’s recipe combines creamy yogurt, rich garbanzo beans, and a lively curry for a delicious and nutritious side dish or vegetarian main. It was sent to CCSA as part of a series of emails from our resident chef, Dr. Linda Doody. She has been sharing her extensive collection of favorite recipes with friends, family, and the CCSA team as a means of maintaining connections during the COVID-19 pandemic.
“To eat is a necessity, but to eat intelligently is an art.”
– François de la Rochefoucauld.
Ingredients
- 1½-inch piece fresh ginger, peeled and cut into thin slices
- 5 large cloves garlic, peeled
- 1 medium onion, peeled and cut into 6 to 8 wedges
- 2 to 5 jalapeño peppers to taste, stems removed (optional)
- 3 large vine-ripened tomatoes, cut into 8 wedges each (canned tomatoes can be substituted)
- 1 cup loosely packed fresh cilantro leaves, soft stems included
- 1 cup lightly packed fresh basil leaves (mint can be substituted)
- 2 cups nonfat plain yogurt
- 1½ cups water, more as needed
- 3 Tbsp vegetable oil
- 1 Tbsp ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon ground dried fenugreek leaves
- ½ teaspoon ground turmeric
- ½ teaspoon paprika
- ½ teaspoon salt, or to taste
- Four 15½-ounce cans garbanzo beans, drained and rinsed several times (garbanzo beans are also called chickpeas or chana dal)
- 1 large russet potato, boiled in lightly salted water to cover until tender, drained, peeled and cut into ¼-inch dice (Yukon gold potatoes also work well)
- Garam masala and chopped cilantro leaves for garnish
Instructions
- In a food processor bowl fitted with a metal chopping blade, process the garlic, ginger, and onions until smooth. Set aside in a separate bowl.
- In the same food processor bowl, process the pepper, tomatoes, cilantro, and basil until smooth. Set aside in another separate bowl.
- Mix the yogurt and water in the food processor bowl until well combined.
- In a large nonstick saucepan, heat the oil over moderately high heat and cook the onion mixture, stirring, until it turns a rich golden color, 5 to 7 minutes. Add the tomato mixture and continue to cook, stirring, until all the juices from the tomatoes dry up, 6 to 8 minutes. Add the coriander, cumin, fenugreek, turmeric, paprika, and salt and stir for 1 minute. Stir in the yogurt mixture, raise the heat to high, and bring to a boil. Reduce the heat to moderate, add the garbanzo beans and potato, and cook, stirring very carefully, until the beans are very soft and the gravy is thick, 5 to 7 minutes. Garnish and serve.
- For a complete meal, add a green vegetable, cool yogurt (or raita, a yogurt sauce with cucumber or other vegetables), and warm naan. Pass chutney at the table (date and tamarind chutney both go very well with this dish).
Notes
In India, this dish is called channa (or chana) masala, chole masala, or chholay. Lemon juice or amchoor (dried mango powder) can be added for some sourness in the dish. You can also decrease the amount of garbanzo beans in favor of more potato or other vegetables (e.g., cauliflower).
Garam ("hot”) masala (“a mixture of spices”) is a blend of ground spices used extensively in Indian cuisine to add warmth, sweetness, floral notes, and a touch of heat. It is usually added at the end of cooking. Curry powder, another spice mixture, is a British invention that is not used in authentic Indian recipes. It is usually yellow colored (from turmeric) and added during cooking.