Chana Masala or Chanay Recipe

Looking for an easy Chana Masala or Chanay recipe? Learn how to make Chana Masala or Chanay using healthy ingredients.


Submitted by linablue

Makes 6 servings



Spicy Indian stewed chickpeas, serve over rice or with naan.

Recipe Ingredients for Chana Masala or Chanay

30 oz canned chickpeas
2 tbsp canola oil
15 oz diced tomatoes
1 red onion, diced
3 cloves garlic, minced
1/2 tsp garam masala
1/2 tsp cayenne
1 tsp cumin
1 tsp coriander
1/2 tsp turmeric
1 tsp salt
2 cups water
1/2 cup cilantro
1 serrano pepper, diced, optional

Recipe Directions for Chana Masala or Chanay

  1. Drain and rinse chickpeas.

  2. Heat oil over medium heat and saute onion and garlic until soft. Reserve some onion for garnish.

  3. Add tomatoes and spices and cook for a couple or minutes.

  4. Add chickpeas and stir well.

  5. Add water and simmer chickpeas for 45 minutes to 1 hour or until soft and gravy is thick. You can add additional water as needed to get the consistency you like.

  6. Taste and adjust seasonings, serve topped with fresh cilantro, fried garlic, diced red onion, diced pepper, and a sprinkle of garam masala.

Categories

Beans, Main Dish, Side Dish, Indian, Boil, Vegetarian

Nutrition Facts
Serving Size 320.4g
Amount Per Serving
Calories
235
Calories from Fat
59
% Daily Value*
Total Fat
6.6g
10%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
820mg
34%
Potassium
470mg
13%
Total Carbohydrates
37.5g
13%
Dietary Fiber
7.6g
30%
Sugars
2.8g
Protein
8.1g
Vitamin A 16% Vitamin C 29%
Calcium 7% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in vitamin B6
  • High in vitamin C
  •   Bad points
  • High in sodium
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