Chana Masala for Steadier Blood Sugar
This chana masala with basmati rice costs about $2.12 a bowl, and its fibre-rich chickpeas help keep blood sugar steadier. Get the metric recipe and costs.
Ingredients
| dry basmati rice | 300 g |
| vegetable oil | 22 ml |
| yellow onion, finely diced | 1 large |
| garlic, minced | 4 cloves |
| fresh ginger, grated | 1 thumb-sized piece |
| ground cumin | 10 ml |
| garam masala | 15 ml |
| diced tomatoes, with their juice | 1 can (796 ml) |
| chickpeas, drained and rinsed | 2 cans (540 ml each) |
| water | 125 ml |
| salt | to taste |
| lemon and fresh cilantro to finish, if you have them | to taste |
Steps
- 1Start the rice. Rinse it until the water runs mostly clear, then cook it according to the package directions while the curry comes together.
- 2Brown the onion. Heat the oil in a large pot over medium heat and cook the onion for 8 to 10 minutes, until it turns deep golden at the edges.
- 3Toast the spices. Stir in the garlic, ginger, cumin, and garam masala, and cook for 1 minute, until everything smells fragrant.
- 4Simmer the tomatoes. Pour in the diced tomatoes with their juice, scrape up anything stuck to the pot, and simmer for 5 minutes so the sauce thickens slightly.
- 5Add the chickpeas. Stir in the chickpeas, water, and salt, then simmer uncovered for 12 to 15 minutes, until the sauce clings to the chickpeas.
- 6Mash, finish, and serve. Mash a spoonful of chickpeas against the side of the pot and stir to thicken the sauce, then adjust the salt, add lemon and cilantro if you have them, and serve over the rice.
All those chickpeas do more than thicken the sauce. They sit low on the glycemic index, a scale that ranks carbohydrate foods by how quickly they raise blood sugar. Low-ranking foods release their energy slowly, so you avoid the sharp rise and dip that can leave you hungry and tired an hour after eating. The fibre and plant protein in chickpeas slow digestion even more.
Some dinners feel like a compromise when you are watching your blood sugar. This chana masala, a spiced chickpea dish in a gingery tomato sauce, feels like the opposite. It comes together from cans and pantry spices and costs about $2.12 a bowl with basmati rice. Better still, the chickpeas bring fibre and plant protein, which help keep blood sugar steadier after dinner than a typical starchy meal.
Each serving of this chana masala carries roughly 14 g of fibre. According to Health Canada's guide to fibre, women need 25 g a day and men need 38 g, yet most Canadians get only about half that. That fibre also feeds the bacteria in your gut, which our guide to what your gut is trying to tell you explores. It can also help you avoid the after-dinner energy dip that our piece on why you feel so tired after eating explains.
All of this makes the curry a solid template for anyone managing type 2 diabetes or trying to prevent it. If you want another dinner built on the same idea, try our turkey and chickpea stuffed peppers. To see how your own numbers are doing, a family doctor can order an A1C blood test, which shows your average blood sugar over about three months. A pharmacist can also show you how to use a home blood glucose meter.
Why does browning onions make curry taste so much better?
That onion step is where most of the flavour comes from. Browning onions slowly turns their natural sugars golden and savoury, and that deep flavour becomes the backbone of the sauce. If you rush it, the curry tastes flat, so give it the full 8 to 10 minutes. Once the spices hit the pan, your kitchen will smell like a good Indian restaurant, and the rest is a gentle simmer while the rice finishes.
A couple of small moves finish the job. Grating the ginger instead of chopping it lets it melt into the sauce, and mashing a few chickpeas at the end gives you a thick, clingy sauce without any cream. If you like heat, add a pinch of chili flakes with the spices.
Can you keep leftover curry for lunch the next day?
You can, and the flavour deepens overnight, so tomorrow's lunch may be even better than tonight's dinner. Cool leftover curry and refrigerate it within two hours, and it will keep for up to four days. Store the rice separately and reheat it until it is steaming hot, since cooked rice left at room temperature can grow bacteria that cause food poisoning.
The curry also freezes well for about two to three months, although rice tastes better made fresh. And if you enjoy cooking with legumes, try our summer lentil salad with feta and lemon or our black bean and sweet potato tacos next.
What do people ask about this recipe?
Is basmati rice okay if you are watching your blood sugar?
Basmati rice can fit a meal that is kind to your blood sugar, especially in a sensible portion alongside fibre-rich chickpeas, as in this chana masala. Brown basmati adds more fibre and digests more slowly than white. Filling half your plate with vegetables or curry and a quarter with rice also helps, and a dietitian can tailor portions to your needs.
Can you use dried chickpeas instead of canned?
Dried chickpeas work well and cost even less. Soak about 250 g of dried chickpeas overnight, then simmer them in fresh water for about 60 to 90 minutes, until tender, to replace the two cans in this recipe. Cooked chickpeas also freeze well, so you can make a big batch and keep portions ready for future curries.
How do you make chickpea curry spicier?
Add a pinch of chili flakes or cayenne with the other spices, or cook a chopped green chili with the onion. Taste the sauce after it simmers and add more heat gradually, since the spice builds as the curry sits. If anyone at the table prefers mild food, serve a small bowl of chili flakes on the side.
What can you serve with chickpea curry besides rice?
Whole wheat roti or naan, quinoa, cauliflower rice, or a simple green salad all pair well with this curry. Whole grain options add extra fibre, which helps if you are watching your blood sugar. A spoonful of plain yogurt on top cools the spices and adds a little protein without adding much to the cost.
What is your next step?
If you are managing your blood sugar and want meals planned around your own numbers, a dietitian is the right person to see. The Medimap Health Hub has more recipes and guides, and Medimap can help you find a dietitian near you, so your next grocery list comes from a professional.
Disclaimer. This article is for general information only and is not medical advice. Talk to a qualified health professional about your own situation. If you think you are having a medical emergency, call 911 or go to the nearest emergency department.