Channa Bateta is an East African Indian stew made with potatoes and chickpeas. It tastes amazing and because of the chickpeas, its also pretty healthy! If you have read my other posts, you know I love to talk about nutrition, so here we go! Chickpeas are very high in fibre. Just two cups of chickpeas will provide you with an entire days worth of fibre. That said, you may notice that you are a bit more ummm gassy. So pace yourself or your friends and family will suffer the consequences!
There is also evidence that chickpeas reduce your overall appetite. Studies have shown that people who’s diet has been supplemented with chickpeas showed an overall decrease in appetite and ate less processed foods. On top of that, chickpeas are full of antioxidants and have been shown to help with blood fat regulation! They are so incredibly healthy for you.
One important ingredient in this recipe is tamarind chutney (also known and ambli chutney). Its pretty simple to make. But if you find that you do not have the time, you could substitute it with lemon juice and bit of cayenne pepper.
My kids love to eat this because we serve it with crumbled up potato chips sprinkled on top (there go the health benefits!). I’m not sure if it is just my family that likes to eat chana bateta with potato chips… I do know that its common to sprinkle chevdo (a spicy Indian snack mix) on top. You could do it either way, but potato chips are more readily available. As well, you can add a bit of tamarind (ambli) chutney and and coconut chutney to your bowl for some added spice and flavour.
I hope you enjoy this recipe and I would love to hear from you in the comments below.
Soak the chickpeas in water overnight (or 8 to 9 hours).
Peel, chop up, and boil the potatoes for 15 minutes or until they are soft. Set aside.
Drain and rinse the chickpeas. Add chickpeas and 4 cups of water to a pot and bring to a boil over medium heat. Reduce the heat to medium low and boil partially covered for 1 hour. Keep a close eye on the pot in case the heat is too high as it may start to boil over. In that case reduce the heat.
Drain the chickpeas and set aside.
In a large pot, melt the coconut oil over medium heat. Add the mustard seeds, turmeric, tomato paste and curry leaves and stir for about 30 seconds.
Add the chickpeas and stir.
Add 6 cups of water, salt and tamarind chutney and bring to a boil. Boil for 10 minutes.
Add the potatoes and boil for 10 more minutes so that the potatoes are very mushy. Mash up a couple of the potatoes with a fork against the inside of the pot to thicken the stew.
Serve with tamarind chutney and coconut chutney. Sprinkle with crumbled up potato chips or chevdo.
Channa Bateta Recipe
Amount Per Serving
Calories 147Calories from Fat 63
% Daily Value*
Total Fat 7g11%
Saturated Fat 2g10%
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Total Carbohydrates 17g6%
Dietary Fiber 4g16%
* Percent Daily Values are based on a 2000 calorie diet.
Notes: If you do not have tamarind chutney, you can substitute with lemon juice and cayenne pepper. Just taste the chana bateta as you add the lemon juice to make sure it doesn't become too sour.
Please Note that these are just estimates calculated from the raw ingredients in the recipe.