0 from 99 votes
Easy Chana Masala
Delicious and spicy Indian Chana Masala. Easy to prepare, makes a perfect week day meal!
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 people
Calories: 159 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 2 tablespoon vegetable oil
- 1 onion
- 4 garlic cloves
- 1 green chilli
- 1 inch piece fresh ginger
- 1 bay leaf
- 3 cloves
- 3 cardamom pots
- ½ teaspoon cinnamon powder or small cinnamon stick
- 1 teaspoon coriander powder
- 1 teaspoon garam masala
- 1 teaspoon cumin
- ½ teaspoon Turmeric
- ½ teaspoon chilli powder
- 400 g canned chopped tomatoes
- 1 cup vegetable stock
- 500 g canned chickpeas
- A handful fresh coriander
- salt and pepper to taste
Instructions
- Finely chop the onion, garlic, ginger, and green chili. You can use a food processor to finely chop all these ingredients and save some time.
- Heat some vegetable oil or vegan butter to medium heat using a large pot. Add finely chopped onion, garlic, ginger, and green chili, and cook for a few minutes or until the onion starts to soften. Stir often making sure the garlic doesn't burn.
- Add all spices, stir well, and cook for 2-3 minutes or until fragrant. You may need to deglaze the pan with some water if the heat is too high.
- Add the canned chopped tomatoes and vegetable stock, deglaze the pan, and bring the pot to a simmer.
- Leave simmering for about 10-15 minutes so the tomatoes soften and cook well releasing their natural sweetness. You can at this point, add some sweetener such as brown sugar, or another type of sweetener you normally use.
- Add the chickpeas and chopped coriander, and cook for 5 more minutes until all the ingredients are well incorporated.
- Season to taste with salt and pepper, and your Chana Masala will be ready to enjoy.
Cup of Yum
Notes
- Serve with some basmati rice, Indian bread such as naan, chapati, or roti, or Indian sides such as samosas or bhajis.
Nutrition Information
Calories
159kcal
(8%)
Carbohydrates
28g
(9%)
Protein
8g
(16%)
Fat
3g
(5%)
Saturated Fat
0.3g
(2%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
1062mg
(44%)
Potassium
460mg
(13%)
Fiber
8g
(32%)
Sugar
5g
(10%)
Vitamin A
346IU
(7%)
Vitamin C
14mg
(16%)
Calcium
101mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 159
% Daily Value*
| Calories | 159kcal | 8% |
| Carbohydrates | 28g | 9% |
| Protein | 8g | 16% |
| Fat | 3g | 5% |
| Saturated Fat | 0.3g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 1062mg | 44% |
| Potassium | 460mg | 10% |
| Fiber | 8g | 32% |
| Sugar | 5g | 10% |
| Vitamin A | 346IU | 7% |
| Vitamin C | 14mg | 16% |
| Calcium | 101mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.