Sattvic Chana Masala Recipe

When I tell my clients to skip tomatoes because they’re nightshades, I often get a look — and then the question follows:
“But what about gravy and curries that need tomatoes?”

Well, this is exactly how it’s done — and in this blog, you’ll also learn when and why to eat beans, when to avoid them, and how to reduce nightshades like tomatoes, potatoes, and eggplants to help keep your body less inflamed and more balanced.

But why to avoid NIghtshades?

Nightshades — mainly tomatoes, potatoes, and eggplants — are considered heating, drying, and subtle in nature. Their sour or pungent post-digestive effect (Vipaka) can aggravate all three doshas (Vata, Pitta, and Kapha), increase inflammation, and weaken the digestive fire (Agni). These qualities may disturb Vata and Pitta especially, while the sour and pungent Vipaka can also provoke Kapha.

For anyone experiencing health concerns — whether in the beginning stages or more advanced — and for those sincerely committed to balance and healing, Ayurveda offers a simple yet profound principle: Nidana Parivarjana, or the avoidance of causative factors. By reducing foods and habits that trigger imbalance, the path to true healing opens, and the mind naturally moves toward Sattva — clarity, peace, and harmony.

(For beginners in Ayurvedic cooking, I suggest reducing — and as much as possible, avoiding — nightshades.)

Hi everyone!
If you’re new to my blog, my name is Sundari, and I’m a Certified Ayurveda and Integrative Medicine Practitioner. I provide one-on-one Ayurvedic consultations.

Here on my blog, I love sharing Ayurvedic cooking recipes, wellness tips, and deep insights into the science behind food combinations—why some pairings yield better results, while others may trigger inflammation or worsen existing health issues.

I warmly welcome you to my blog section. Please explore the website to learn more about Ayurveda, Yoga, Mudra practices, and other tools to enrich your health and well-being.

Ayurvedic Insight: How to Eat Garbanzo Beans (Chickpeas) Without Digestive Issues + A Healing Chana Masala Recipe

Garbanzo beans, also known as chickpeas or Channa, are rich in protein and fiber, making them a highly nutritious addition to the diet. However, they are also a type of bean that is high in Vata. This means that for many people—especially those who already experience digestive imbalances like IBS (Irritable Bowel Syndrome) or IBD (Inflammatory Bowel Disease)—chickpeas can cause gas, bloating, and digestive discomfort.

When to Eat Beans (and When Not To)

One of the most important Ayurvedic principles is timing your meals according to your digestive fire, or Agni. Beans like chickpeas are heavy, dense, and rich in protein and other valuable nutrients. Because of this, the body takes longer to digest them.

According to Ayurveda, Agni is strongest at noon, making lunchtime the best time to eat heavier foods like beans. Eating them at lunch allows your body to fully digest and absorb their nutrients.

However, eating beans at dinner can be problematic. Because digestion slows down in the evening, beans consumed at night may lead to:

• Indigestion
• Gas and bloating
• Poor sleep quality

This happens because the body cannot sleep and digest properly at the same time. If your system is busy digesting a heavy meal at night, it disrupts your rest. This is why many people wake up feeling tired after a heavy dinner—your body was working all night to break down food instead of repairing and resting. Over time, this pattern can lead to chronic fatigue and other health issues.

The Ayurvedic Way to Cook Chickpeas

Since Channa (chickpeas) are high in Vata, it's important to cook them in a way that makes them easier to digest. This means:

• Soaking them overnight
• Cooking them thoroughly
• Using digestive and Vata-pacifying spices

In the recipe I’m sharing below, I’ve included:

• Juniper pods – to have a gentle cleansing and warmth needed to digest Garbanzo beans.
• Cumin – to kindle the digestive fire (Agni)
• Fennel – to reduce gas and calm the digestive tract
• Dried peppermint leaves – to soothe Vata and reduce discomfort
• Butternut squash – naturally sweet and grounding, helps soften and balance the dryness of beans
• Cultured Gritham (medicated ghee) – deeply nourishing, enhances digestion and balances all three doshas, especially Vata

Let’s Dive Into the Recipe

Ingredients

• 2 cups chickpeas, rinsed, soaked overnight, and pressure-cooked in about 5-6 cups of water (I used my Instant Pot on the “Beans” function)
• 3 tbsp ghee
• 1/2 cup red/green bell peppers, finely chopped(Optional, I didn't  use it in-this recipe)
• 1/2 cup of cabbage, finely chopped or minced
• 2 cups butternut squash, finely chopped
• 1 cup bottle gourd or zucchini, peeled and finely chopped
• 2 tsp fennel seeds
• 2 tsp cumin seeds
• 3 bay leaf
• 4 whole cloves
• 2 cardamom pods
• 1/2 tsp fresh ginger, grated
• 5 juniper pods — Juniper pods (Hapusha) are well-known in Ayurvedic medicine. They are heating, with a peppery aroma and pungent taste, helping to kindle digestion, reduce toxins, and balance excess Kapha.
• Deepana – Increases digestive fire (Agni)
• Pachana – Improves digestion and helps reduce Ama (toxins)
• Mutrala – Diuretic, promotes healthy urination
• Krimighna – Helps clear intestinal worms
• Shothahara – Reduces swelling and water retention
• Shwasahara – Eases breathing difficulties by reducing excess Kapha
• 1 star anise
• 8–10 curry leaves
• 1.5 tbsp dry peppermint leaves, cut and sifted or coarse powdered (you can also use dry regular mint leaves — mint brings out a wonderful flavor, aids digestion of chickpeas, and helps prevent gas and bloating)
• 2 tsp Kashmiri red chili powder
• 1 tsp turmeric powder
• 1/4 tsp asafoetida (hing)
• 2 tsp coriander powder
• 1 tsp cumin powder
• 1/4 tsp cinnamon powder
• 2 pinches nutmeg powder
• 1/2 cup freshly chopped cilantro
• 3 tbsp freshly squeezed lemon juice

I know — it’s quite a list of ingredients! That’s why it’s called Chana Masala!

Step 1 – Heat ghee in a medium saucepan, preferably thick-bottomed stainless steel, over medium heat. Add cumin seeds and fennel seeds. Once they begin to turn crispy and aromatic (about 5 seconds), lower the heat and add curry leaves, bay leaf, cardamom pods, juniper pods, cloves, and star anise. Wait 3–5 seconds, then add chopped cabbage, ginger, and green bell peppers. Sauté on low heat until tender, about 3–5 minutes.

Step 2 – Add the chopped squashes, mix well, lower the heat, and cover. Let cook for another 10 minutes.

Step 3 – Open the lid and mash the squashes with a potato masher until mushy and paste-like. Add the boiled and strained chickpeas (reserve the strained water for later). Mix well, add 1.5 tsp Himalayan pink salt, and lightly mash some of the chickpeas — just 3–4 gentle presses to help form a nice thick gravy without over-mashing.

Step 4 – Let cook on low heat. Add all the powdered spices, mix well, then pour in the reserved cooking water until your desired Chana Masala thickness is reached. I prefer a little extra liquid because the gravy thickens as it cools down, so I used 4 and 1/2 cups of reserved chickpea water. Cover and cook on low heat for 12–15 minutes, stirring occasionally to prevent sticking.

Step 5 – After 12–15 minutes, turn off the heat. Add crushed dry peppermint leaves, freshly chopped cilantro, and freshly squeezed lemon juice. Mix well and serve hot with well-cooked grains like quinoa, basmati rice, or millet rotis.

May this Chana Masala nourish your body and warm your spirit. Don’t forget to explore the website for more blogs and recipes on Ayurveda, Yoga, and Mudra practices. And if you’re craving comfort food with an Ayurvedic twist, stay tuned — my next recipe will be a wholesome, healthy version of Pizza!

Explore more Blog post: https://foodforthesoul.net/blogs/news

Ayurvedic Product links below.

Teas: https://foodforthesoul.net/collections/tea

Medicated Gritham: https://foodforthesoul.net/collections/ghee

Culinary Dosha Balancing Spices: https://foodforthesoul.net/pages/spices

Leave any comments or questions you may have in the section below — I’d love to hear from you!

Sundari Devi.