Chana Masala
A healthy and flavorful vegan Chana Masala made with chickpeas, tomatoes, and aromatic spices. Perfect served with rice or roti.
Details
- Author: CuisineSavvy
- Cuisine: Indian
- Course: Main
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Diet: Vegan
- Tags: Vegan, Gluten-Free, High-Protein, Spicy
Nutritional Values
This Chana Masala is high in protein and fiber from chickpeas, with anti-inflammatory spices like turmeric and ginger. It's a balanced meal that's both hearty and nutritious.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 350 kcal | -- |
| Total Fat | 14 g | -- |
| Saturated Fat | 1.5 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 600 mg | -- |
| Total Carbohydrate | -- | |
| Dietary Fiber | 10 g | -- |
| Total Sugars | 6 g | -- |
| Protein | 12 g | -- |
Ingredients
2 tablespoons olive oil, 1 tablespoon garlic paste or freshly grated garlic, 1 tablespoon ginger paste or freshly grated ginger, 1 medium red onion, finely chopped, 2 Thai green or bird's eye chiles, chopped, 1 teaspoon cumin seeds, 1/4 teaspoon ground turmeric, 1/2 teaspoon ground coriander, 1 teaspoon Kashmiri or hot red chile powder, 4 Roma tomatoes, finely chopped, 3/4 teaspoon fine sea salt, 2 (15-ounce) cans of chickpeas, drained, or 3 cups cooked chickpeas, 2 cups vegetable stock or water, 3/4 teaspoon garam masala, 2 tablespoons chopped cilantro leaves and tender stems.
Instructions
1. In a medium pot, heat olive oil over medium heat. Add garlic, ginger, and onion. Cook, stirring occasionally, until the onion softens, about 5-7 minutes. 2. Stir in green chiles, cumin, turmeric, coriander, and chile powder. Cook for 30 seconds, then add tomatoes and salt. Increase heat to high and cook until the mixture is jammy, about 5-7 minutes. 3. Add chickpeas and stock. Bring to a boil, then reduce heat and simmer until the mixture thickens slightly, about 5-7 minutes. Smash some chickpeas to thicken the mixture further. 4. Sprinkle with garam masala and top with cilantro. Serve with rice or roti and lemon wedges, if desired.
External Recipes
- Chana Masala (Health Score: 85)
Allergens
None
HealthScore: 85
Chana Masala is a nutrient-dense dish with high protein and fiber content. The use of whole spices and minimal oil contributes to its high health score.