5 from 6 votes
Chana Masala
Chana masala is an easy and delicious Indian curry, great on it's own or as a side.
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings:
4
(or
Calories:
38 kcal
Course:
Side Dish, Main Course
Cuisine:
Indian
Ingredients
- 1 onion
- 1 green chili jalepeño if you prefer a bit milder, otherwise serrano
- 1 clove garlic giving approx ½ tbsp
- ½ tablespoon ginger fresh
- 1 can diced tomatoes 14.5oz/410g, Muir Glen organic
- ½ teaspoon cumin
- ½ teaspoon Coriander
- ½ teaspoon Turmeric
- ¼ teaspoon chili powder
- ¼ teaspoon garam masala see notes
- 1 can chickpeas 15.5oz/440g
- 1 tablespoon lemon juice or approx ½ tablespoon tamarind concentrate, if you prefer/have
- 1 tablespoon cilantro coriander, to serve, chopped
Instructions
- Finely dice the garlic, ginger, chili and onion.
- Warm the oil in a medium pan and add the onion. Cook a minute or two to soften.
- Add the ginger, garlic and chili and cook a minute or two more.
- Add the Organic Diced Tomatoes, cumin, coriander, turmeric, chili powder and garam masala. Cover and simmer for around 5 minutes (see note).
- Add the chickpeas, mix well and cook around 10 minutes.
- Squeeze in a little lemon juice (or stir in some tamarind concentrate), sprinkle with fresh cilantro and serve.
Cup of Yum
Notes
- If you prefer a slightly thinner sauce, add a little water when you add the chickpeas. If you don't have or can't find garam masala, add a pinch more cumin and coriander, plus a pinch each of cinnamon, cloves, cardamon and nutmeg.
- You can make this in advance and re-heat as needed. You can also make the sauce base a couple days ahead and then warm and re-start where you add the chickpeas when ready to serve.
- If you have longer, then giving it another 10 minutes or more to simmer before adding the chickpeas helps the flavors to mingle a little more.
- If you have longer, then giving it another 10 minutes or more to simmer before adding the chickpeas helps the flavors to mingle a little more.
Nutrition Information
Calories
38kcal
(2%)
Carbohydrates
9g
(3%)
Protein
1g
(2%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Sodium
189mg
(8%)
Potassium
233mg
(5%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
170IU
(3%)
Vitamin C
15mg
(17%)
Calcium
38mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 (or
Amount Per Serving
Calories 38
% Daily Value*
| Calories | 38kcal | 2% |
| Carbohydrates | 9g | 3% |
| Protein | 1g | 2% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Sodium | 189mg | 8% |
| Potassium | 233mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 170IU | 3% |
| Vitamin C | 15mg | 17% |
| Calcium | 38mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.