Chickpea Chana Masala
This quick Chickpea Chana Masala is a rich, fragrant dish brimming with warming spices, tender chickpeas, and a hint of lime. Ready in just 20 minutes, it’s a satisfying and protein-packed meal perfect for plant-based and vegan diets.
Servings: 4
Calories: 252.3kcal
Ingredients
- 1 tbsp olive oil
- 1 onion chopped
- 1 tsp garlic powder
- 1 tsp ginger powder
- 2 tsp garam masala
- 1 tsp cumin ground
- 1 tsp coriander ground
- ½ tsp turmeric powder
- 15 oz tomato canned, diced, no-salt
- 15 oz chickpeas canned, drained and rinsed
- ½ cup vegetable broth low-sodium
- ⅛ tsp salt
- 1 pinch pepper
- ½ lime for squeezing over the top
Equipment
- 1 skillet
Instructions
- Heat olive oil in a pan over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes.1 tbsp olive oil, 1 onion
- Stir in the garlic powder, ginger powder, garam masala, cumin, coriander, and turmeric. Cook for 1 minute, stirring constantly.1 tsp garlic powder, 1 tsp ginger powder, 2 tsp garam masala, 1 tsp cumin, 1 tsp coriander, ½ tsp turmeric powder
- Pour in the diced tomatoes and drained chickpeas. Add broth, and stir to combine. Let the mixture simmer for 8-10 minutes until slightly thickened.15 oz tomato, 15 oz chickpeas, ½ cup vegetable broth
- Add salt and black pepper. Squeeze fresh lime juice over the top before serving. Garnish with fresh cilantro or a dollop of Greek yogurt, if desired.⅛ tsp salt, 1 pinch pepper, ½ lime
Cooking Tips
- Fresh Garlic and Ginger Option: If available, use fresh garlic and ginger for a stronger, more vibrant flavour.
- Adjust Spice Levels: If you prefer more heat, add a pinch of red chili flakes or fresh chopped chilies to the dish.
- Thicken the Sauce: If you want a thicker consistency, simmer the mixture a bit longer or mash some chickpeas with a fork to release starch.
- Serve with Sides: Pair with a side of cauliflower rice or a whole-grain option, like brown rice or quinoa, to complete the meal while keeping it low-GI.
Nutrition
Nutrition Facts
Chickpea Chana Masala
Serving Size
1 cup
Amount per Serving
Calories
252.3
% Daily Value*
Fat
6.9
g
11
%
Saturated Fat
0.8
g
5
%
Sodium
89.2
mg
4
%
Potassium
647.5
mg
19
%
Carbohydrates
39.1
g
13
%
Fiber
10.8
g
45
%
Sugar
9.4
g
10
%
Protein
11.4
g
23
%
Vitamin C
20.6
mg
25
%
Calcium
81.8
mg
8
%
Iron
4.2
mg
23
%
Magnesium
71.6
mg
18
%
Zinc
2
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.