鹰嘴豆马萨拉 Chana Masala

我最爱的素菜之一，鹰嘴豆咖喱，或者准确来说，是鹰嘴豆马萨拉(chana masala)，也是印度北部料理中最受欢迎的其中一道菜。虽然一丁点肉都没有，但和其它肉类咖喱一样，搭配任何主食都是非常的给力呢！喜欢吃面包类主食的小伙伴们也不要错过了！

为什么你会喜欢这个鹰嘴豆马萨拉？

鹰嘴豆咖喱的核心味道除了来自香料粉以外，还有洋葱和番茄作为酸甜的底蕴。加上鹰嘴豆自带坚果般的味道和香气，熬煮之后虽然口感绵密但也还粒粒分明，而且还吸收了咖喱的味道，最后再加上一丢丢的柠檬酸香和香菜或者生洋葱丝作为清爽的角色，让整体的层次吃起来非常丰富！

所需要的食材

• 200g 干鹰嘴豆，泡发隔夜
• 3颗 红洋葱
• 3颗 番茄
• 1颗 马铃薯
• 5-6颗 蒜瓣
• 1寸 姜
• 3条 小青椒
• 2片月桂叶
• 2颗 丁香
• 1 颗八角
• 一小段 桂皮
• 5颗 绿豆蔻
• 1/4tsp 小茴香籽
• 1/2tbsp 香菜籽粉
• 1 tsp 孜然粉
• 1/2tbsp 咖喱粉
• 1tbsp 辣椒粉
• 1/2tbsp 黄姜粉
• 1tbsp Garam Masala (印度混合辛香料）
• 适量 水
• 3-4tbsp 食用油
• 0.5-1tbsp 盐
• 0.5tbsp 糖

装盘&搭配：

• 椰浆/奶油
• 香菜
• 生洋葱丝
• 柠檬汁
• Roti prata/ Naan bread/ 任何你喜欢的面包/ 米饭

备料重点

鹰嘴豆——

鹰嘴豆有两种选择，干的或者罐头装的。虽然罐头装的更方便，开盖就能直接用，但是这个咖喱是无论如何都需要一点时间来炖煮的，否则辛香料的味道挥发不出来，所以自己泡发的鹰嘴豆其实更加耐煮，煮完口感也不会太软烂。

一般上如果只是泡发隔夜，可以室温泡发，以干鹰嘴豆至少三倍的水量。若需要泡发超过12小时，建议冷藏泡发，不过即便是如此也最好在24小时内用掉哦~

红洋葱——

红洋葱有很多种，其中三大类是红葱头，西班牙洋葱（紫皮），和印度红洋葱。比起紫皮的西班牙大洋葱，印度红洋葱的味道更加辛辣浓烈，虽然甜味不如西班牙红洋葱突出，但是煮咖喱的最佳选择哦！不过当然了，在家煮饭哪来这么多讲究哈哈，其它的红洋葱也是可以用来替代的，只是食谱里3颗的量是印度洋葱的大小哦~

~ 视频教程 ~

料理步骤

1. 首先，把洋葱，和番茄切成小丁，蒜头可以整颗/切半/切成蒜末，姜切薄片，小青椒剖半，马铃薯切厚片以方便寻找。
2. 锅中热油，放入洋葱炒至微微变褐。
3. 放入蒜头的姜片，炒香。
4. 然后放入小青椒，月桂叶，桂皮，丁香，八角，绿豆蔻和小茴香籽，再次炒出香味。
5. 加入番茄丁，马铃薯片，和剩余的所有香料粉，大致混合之后，加鹰嘴豆和水没过所有食材。
6. 先加半汤匙的盐打个底味，待水沸腾之后，盖盖，用中火维持半滚，炖煮半小时或直到鹰嘴豆完全熟透。
7. 炖煮的过程中得不时搅拌以避免糊底，也可以适当加水。
8. 鹰嘴豆熟透后，捞起部分马铃薯，用叉子压碎，再捞回去汤汁里，作为浓稠的媒介。
9. 再加糖和盐来做最后的调味。
10. 装盘时淋上半勺的椰浆或是鲜奶油，放上香菜和洋葱丝，挤一点柠檬汁，搭配任何喜欢的主食，开吃！

阿琴小贴士

喜欢备餐的你们，这道菜很合适作为冷冻备餐哦！如果在两天内可以吃完的话，把鹰嘴豆咖喱放至不烫手后就可以冷藏了。需要冷冻的呢，则是晾凉了，进行分装后直接冷冻就行咯~

Print Recipe

One of my all‑time favorite vegetarian dishes is chickpea curry—or more precisely, Chana Masala. It’s also one of the most beloved classics from North Indian cuisine. Even though it’s completely vegetarian, not a trace of meat, it packs the same punch as any hearty meat curry when paired with a staple. And for all the bread lovers out there, this is one dish you definitely shouldn’t miss!

Why will you love this Chana Masala？

The soul of chickpea curry goes beyond the spice blend—it’s built on the sweet‑tangy depth of onions and tomatoes. Chickpeas bring its own nutty aroma, turning into slightly creamier texture yet still maintain it’s bite after simmering, while soaking up all the curry’s bold flavors. A final touch of lemon’s brightness and a sprinkle of coriander or raw onion adds a refreshing lift, making every bite layered and vibrant.

All you need

• 200g Dried Chickpeas, soaked overnight
• 3no Red onion
• 3no Tomatoes
• 1no Potato
• 5-6 cloves Garlic
• 1 inch Ginger
• 3pcs Green chilis
• 2pcs Bay leaves
• 2pcs Cloves
• 1pc Star Anise
• 1 small pc Cinnamon
• 5no Green Cardamom
• 1/4tsp Fennel seeds
• 1/2tbsp Coriander seeds powder
• 1 tsp Cumin Powder
• 1/2tbsp Curry Powder
• 1tbsp Red Chili Powder
• 1/2tbsp Turmeric powder
• 1tbsp Garam Masala
• Water, as needed
• 3-4tbsp Cooking oil
• 0.5-1tbsp Salt
• 0.5tbsp Sugar

To serve:

• Coconut milk/ Fresh Cream
• Coriander
• Raw sliced red onion
• Lemon juice
• Roti prata/ naan bread/ any bread you love/ rice

Ingredients Notes

Chickpeas——

Chickpeas come in two forms—dried or canned. While canned chickpeas are more convenient and ready to use straight from the tin, this curry inevitably needs time to simmer; otherwise, the spices won’t fully release their aroma. That’s why home‑soaked chickpeas are actually better suited—they hold up to long cooking and don’t turn overly mushy.

For overnight soaking, room temperature works fine, using at least three times the water to dried chickpeas. If soaking beyond 12 hours, it’s best to refrigerate them. Even then, try to cook them within 24 hours for food safety purpose.

Red onion——

Red onions come in many varieties, but the three main types are shallots, Spanish red onions, and Indian red onions. Compared to the large, purple‑skinned Spanish onions, Indian red onions have a sharper, more pungent flavor. They’re less sweet than Spanish onions, but they’re the best choice for curries! Of course, when cooking at home, there’s no need to be overly strict—any red onion will do as a substitute. Just note that when the recipe calls for three onions, it’s based on the smaller size of Indian red onions.

~ Video Tutorial ~

Steps of making

1. First, dice the onions and tomatoes. Garlic can be left whole, halved, or minced; slice the ginger thinly; halve the green chilies; and cut the potatoes into thick slices so they’re easy to spot later.
2. Heat oil in a pot, add the onions, and sauté until lightly browned. Add the garlic and ginger slices, stir until fragrant. Then toss in the green chilies, bay leaves, cinnamon, cloves, star anise, green cardamom, and fennel seeds, and stir-fry again until fragrant.
3. Add the diced tomatoes, potato slices, and all the remaining ground spices. Mix roughly, then add chickpeas and enough water to cover everything. Season with half a tablespoon of salt as a base seasoning. Once it boils, cover with a lid and let it simmer gently over medium heat for about 30 minutes, or until the chickpeas are fully cooked.
4. Stir occasionally to prevent sticking, and add water if needed. When the chickpeas are tender, scoop out some potato slices, mash them with a fork, and return them to the pot to help thicken the curry.
5. Adjust the taste with sugar and salt.
6. To serve, drizzle with a bit of coconut milk or fresh cream, garnish with coriander and onion slices, and squeeze a little lemon juice. Pair with your favorite staple—bread, rice, or anything you love—and dig in!

Cheen’s Little Tips

For those of you who love meal prepping, this curry is perfect for freezing! If you plan to finish it within two days, simply let the chana masala cool until it’s no longer hot to the touch, then refrigerate. For longer storage, let it cool completely, portion it out, and pop it straight into the freezer.

Full Printable Recipe

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我的好物分享 What I Use

印度混合辛香料 Garam Masala

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