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5.0 from 3 votes

Chana Masala

Chana masala is an Indian dish with chickpeas cooked in a spicy tomato sauce full of aromatic spices. This chickpea masala utilizes mostly pantry staples for an easy, vegan, and high protein dinner.

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Calories: 342 kcal
Course: Dinner
Cuisine: Indian

Ingredients

  • 30 ounces canned chickpeas (drained and rinsed (2 cans))
  • 4 cloves garlic (grated)
  • 1 inch fresh ginger (grated)
  • 2 Serrano peppers (sliced [see note #2])
  • 1 medium yellow onion (diced (2 cups))
  • 3 teaspoons garam masala
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon kashmiri chili powder (see note #3)
  • 1/2 teaspoon kosher salt
  • 2 tablespoons oil
  • 1 tablespoon water
  • 28 ounces crushed fire roasted tomatoes ((1 can))
  • 1 tablespoon chopped fresh cilantro + more cilantro for serving
  • Serve with basmati rice

Instructions

    Cup of Yum
  1. In a motar and pestle, add in the garlic, ginger, and serrano peppers. Grind into a paste and set aside. [see note #1]
  2. In a large skillet over medium heat, add 2 tbsp oil and 2 cups of diced onions. Sauté for 15 minutes until onions have slightly caramelized.
  3. Add in the garlic, ginger, serrano pepper paste and stir to combine. Sauté for a minute until fragrant. Next add in all of the spices: garam masala, cumin, coriander, turmeric, kashmiri and kosher salt. Mix until the ingredients are coated in the spices. Add 1 tbsp of water to assist the spices distribute. Carefully pour in the crushed fire roasted tomatoes, chickpeas, and 1 tbsp chopped cilantro. Stir to combine. Allow the sauce to come to a boil, then reduce to simmer and cover. Simmer the sauce for 30 minutes.
  4. While the sauce simmers, cook the basmati rice according to package instruction.
  5. After the sauce has finished simmering for 30 minutes, stir, taste, and adjust seasoning as necessary. Garnish with fresh cilantro.

Notes

  • If you do not have a motar and pestle, you can use a food processor.
  • This dish is meant to be spicy, use 1 serrano pepper if you want less spicy
  • If you do not have kashmiri chili powder, substitute 1/4 tsp paprika and 1/4 tsp cayenne
  • Leftovers can be kept in refrigerator for up to 4 days
  • Sauce can be frozen and kept for a month.

Nutrition Information

Calories 342kcal (17%) Carbohydrates 49g (16%) Protein 15g (30%) Fat 12g (18%) Saturated Fat 1g (5%) Polyunsaturated Fat 4g Monounsaturated Fat 6g Trans Fat 0.03g Sodium 1152mg (48%) Potassium 987mg (28%) Fiber 15g (60%) Sugar 10g (20%) Vitamin A 596IU (12%) Vitamin C 23mg (26%) Calcium 164mg (16%) Iron 6mg (33%)

Nutrition Facts

Serving: 1Serving

Amount Per Serving

Calories 342

% Daily Value*

Calories 342kcal 17%
Carbohydrates 49g 16%
Protein 15g 30%
Fat 12g 18%
Saturated Fat 1g 5%
Polyunsaturated Fat 4g 24%
Monounsaturated Fat 6g 30%
Trans Fat 0.03g 2%
Sodium 1152mg 48%
Potassium 987mg 21%
Fiber 15g 60%
Sugar 10g 20%
Vitamin A 596IU 12%
Vitamin C 23mg 26%
Calcium 164mg 16%
Iron 6mg 33%

* Percent Daily Values are based on a 2,000 calorie diet.