Indian Butter Chickpeas: A Vegetarian Delight

History and Origin

Butter chicken, or murgh makhani, is a beloved dish that originated in Delhi, India, in the 1950s. Legend has it that it was created by accident when leftover tandoori chicken was mixed with a tomato gravy rich in butter and cream. Our vegetarian adaptation swaps the chicken for protein-packed chickpeas, maintaining the essence of the original while offering a meat-free alternative that’s just as delicious and comforting.

Ingredient Spotlight

The star players in our Indian Butter Chickpeas are:

• Chickpeas: The protein-packed substitute for chicken, offering a satisfying texture and nutty flavor.
• Butter and Cream: These create the rich, velvety base that gives the dish its name and luxurious mouthfeel.
• Tomato Paste: Provides depth and tanginess to balance the richness.
• Garam Masala: A warming spice blend that’s essential to many Indian dishes.
• Kashmiri Chili Powder: Adds a gentle heat and beautiful color. If unavailable, substitute with a mix of paprika and cayenne.
• Fenugreek Leaves (Kasoori Methi): Optional but highly recommended for an authentic aroma. Look for it in Indian grocery stores or online.

Recipe

Ingredients:

• 4 Tbsp. unsalted butter
• 1 yellow onion, finely chopped
• 1 tsp. kosher salt, divided
• 1/2 cup tomato paste
• 1/2 serrano chile, seeded and finely chopped
• 1 Tbsp. grated fresh ginger
• 2 (14.5-oz.) cans chickpeas, drained and rinsed
• 1/8 tsp. baking soda
• 1 tsp. garam masala
• 1 tsp. ground cumin
• 1 tsp. Kashmiri chili powder
• 1 cup heavy cream
• 1 Tbsp. dried fenugreek leaves (optional)
• 1/4 cup fresh cilantro, chopped

Instructions:

1. Melt butter in a large skillet over medium heat. Add onion and 1/2 tsp salt, cooking until softened (about 7 minutes).
2. Add tomato paste and cook for 4-5 minutes, stirring constantly.
3. Stir in chile and ginger, cooking for another minute.
4. Add chickpeas, baking soda, and spices, stirring to combine.
5. Pour in cream, fenugreek (if using), remaining salt, and 1 cup water. Simmer for 10-15 minutes until sauce thickens.
6. Adjust seasoning if needed and garnish with cilantro before serving.

Cooking Tips and Tricks

To elevate your Indian Butter Chickpeas:

• Don’t rush the onion and tomato paste cooking process. This builds a strong flavor foundation.
• The baking soda helps soften the chickpeas, allowing them to better absorb the flavorful sauce.
• For a smoother sauce, blend a portion of the chickpeas before adding them to the pan.
• Adjust the heat level by increasing or decreasing the amount of chili powder or serrano chile.
• Let the dish rest for 5-10 minutes before serving to allow flavors to meld and sauce to thicken further.

Nutritional Information

Per serving (approximately 1 cup):

• Calories: 705
• Protein: 18g
• Carbohydrates: 52g
• Fat: 50g
• Fiber: 14g

Chickpeas are an excellent source of plant-based protein and fiber. They’re also rich in vitamins and minerals, including iron, folate, and magnesium. This dish, while indulgent, provides a good balance of macronutrients and can be part of a healthy diet when enjoyed in moderation.