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4.3 from 9 votes

Channa Masala

This chickpea channa masala is a healthier version of the classic Indian dish. Serve with brown rice and vegetables for a flavorful meal that's packed with plant-based protein. Vegan.

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 6 Servings
Calories: 270 kcal
Course: Lunch
Cuisine: Indian

Ingredients

  • 1 sweet onion chopped
  • 2 cloves of garlic minced
  • 1/2 teaspoon minced fresh ginger
  • 2 Tablespoons olive oil
  • 1 teaspoon cumin
  • 1 teaspoon Turmeric
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon garam masala
  • 1/4 teaspoon cayenne optional
  • 1/4 - 1/2 teaspoon sea salt
  • 1/8 teaspoon pepper
  • 2 14-16 oz cans of chickpeas (garbanzo beans), rinsed and drained
  • 1 28 oz can of peeled tomatoes
  • Juice of one lemon
  • for serving: steamed vegetables rice, or quinoa

Instructions

    Cup of Yum
  1. In a large saute pan, cook the onions, garlic and ginger on medium heat in a little olive oil or butter until translucent.
  2. Next, add the spices (cumin, turmeric, coriander, garam masala, cayenne, salt and pepper) and use a wooden spoon to stir and coat the onion/garlic mixture.
  3. Add in the chickpeas and tomatoes, reducing the heat to low. Use a spoon or spatula to break up the tomatoes into the mixture. Allow to cook on low for 10 minutes.
  4. Remove from the stove and sever over steamed vegetables, brown rice or quinoa.

Notes

  • Tip: This mixture freezes extremely well! It’s also delicious cooked in the slow cooker. I add a bunch of vegetables (chopped zucchini, squash, carrots) to the mixture and add the beans right before serving (since they’re fully cooked and turn into mush when cooked for too long). Set it on low for four hours and enjoy an Indian-spiced veggie dinner.

Nutrition Information

Serving 1/6 recipe without rice or vegetables Calories 270kcal (14%) Carbohydrates 45g (15%) Protein 12g (24%) Fat 5g (8%) Fiber 3g (12%) Sugar 8g (16%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 270

% Daily Value*

Serving 1/6 recipe without rice or vegetables
Calories 270kcal 14%
Carbohydrates 45g 15%
Protein 12g 24%
Fat 5g 8%
Fiber 3g 12%
Sugar 8g 16%

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