Chana Masala Recipe

Looking for an easy Chana masala recipe? Learn how to make Chana masala using healthy ingredients.


Submitted by saramac610

Makes 6 servings



Traditional Indian chickpea + tomato dish

Recipe Ingredients for Chana masala

2 tbsp extra-virgin olive oil
1 medium onion, coarsely chopped
2 cloves garlic, minced
1 tsp cumin seeds
1/2 tsp ground coriander
1/4 tsp ground ginger
1 tbsp garam masala
6 3 pods cardamom pods
28 ounce diced tomatoes
1 tsp salt
1 tbsp cilantro leaves, roughly torn, plus more for garnish
1 pinch of cayenne or aleppo pepper, or to taste
3 c. chickpeas, cooked or canned
6 tablespoons Organic Whole Milk Yogurt

Recipe Directions for Chana masala

  1. Heat oil in Dutch oven on medium heat. Add the onion and cook, stirring frequently, until deeply caramelized and slightly charred. Reduce heat to low.

  2. Add the garlic, stirring, and a bit more oil if the pan seems dry. Add the cumin seeds, coriander, ginger, garam masala, and cardamom pods, and fry them, stirring constantly, until fragrant and toasty, about 30 seconds.

  3. Add cup water, and stir to scrape up any brown bits from the bottom of the pan. Cook until the water has evaporated away completely.

  4. Add tomatoes and salt. Raise heat to medium, and bring to a boil. Reduce heat to low, add the cilantro and pepper, and simmer the sauce gently, stirring occasionally, until it reduces a bit and begins to thicken. Taste, and adjust the seasoning as necessary.

  5. Add the chickpeas, stirring well, and cook over low heat for about five minutes. Add 2 tbsp water (or chickpea cooking liquid), and cook for another five minutes. (Repeat two or three times.) Taste, and adjust the seasoning as necessary. Stir in the yogurt, if you like, or garnish with lemon wedges and cilantro. Best the next day or two, served over brown basmati rice. 


Categories

Tomatoes, Main Dish, Indian, Vegetarian

Nutrition Facts
Serving Size 302.0g
Amount Per Serving
Calories
186
Calories from Fat
51
% Daily Value*
Total Fat
5.7g
9%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
7mg
2%
Sodium
552mg
23%
Potassium
789mg
23%
Total Carbohydrates
23.3g
8%
Dietary Fiber
2.3g
9%
Sugars
19.5g
Protein
11.8g
Vitamin A 34% Vitamin C 34%
Calcium 41% Iron 7%
* 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 cholesterol
  • Very high in calcium
  • High in phosphorus
  • High in potassium
  • High in riboflavin
  • High in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sodium
  • Very high in sugar
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