Instant Pot Chana Masala (Punjabi Chole)

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 5 hours 10 minutes

材料

1 cup dried chickpeas

3½ cups water (divided)

2 tablespoons ghee (or oil)

1 teaspoon cumin seeds

1 yellow onion (finely diced)

1 teaspoon ginger (grated)

1 tablespoon garlic (minced)

1 tablespoon ground coriander

2 teaspoons kosher salt

1 to 2 teaspoons kashmiri red chili powder

¼ teaspoon ground turmeric

2 plum tomatoes (finely diced or 1 cup canned tomatoes with juice)

¼ teaspoon garam masala

½ cup cilantro (chopped)

手順

Rinse and drain dry chickpeas. In a bowl, combine the chickpeas and 2 cups of warm water and let soak for at least 4 hours or up to overnight. Drain the chickpeas and set aside. (Note: For canned chickpeas simply rinse and drain out the liquids)

Select the high saute setting on the Instant Pot and heat the ghee. Add the cumin seeds directly to the hot oil and cook until they start to sizzle, about 1 minute. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Cover the pot with a glass lid to speed up the process.

Add the ginger and garlic and saute until aromatic, about 1 minute. Add the coriander, salt, chili powder, turmeric, and chickpeas; pour in the 1.5 cups water; and stir well with a wooden spoon nudging loose any browned bits from the pot bottom. (Note: For canned chickpeas add only half a cup of water)

Secure the lid and set the pressure release to sealing. Press the Cancel button to reset the cooking program, then select pressure cook/manual(hi) and set the cooking time to 35 minutes. (Note: For canned chickpeas pressure cook for 5 minutes)

Allow natural pressure release. Open the Instant Pot and stir in the tomatoes and garam masala. Select the high saute setting and cook until the tomatoes soften, about 5 minutes. Garnish with cilantro

Serve with hot parathas or puri. For gluten-free options serve with Jeera rice or Instant Pot Basmati Rice.

栄養

• カロリー: 277 kcal
• 脂肪総量: 11 g
• 飽和脂肪: 5 g
• コレステロール: 19 mg
• ナトリウム: 1216 mg
• 炭水化物総量: 36 g
• 食物繊維: 10 g
• 糖質総量: 8 g
• タンパク質: 11 g