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Chana Masala Recipe

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


Submitted by eringray22

Makes 3 servings



Chana masala with spinach is a vegetarian variation of a traditional and popular Indian food dish

Recipe Ingredients for Chana Masala

1.5 cup Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds
0.5 cup, chopped Onions
3 clove Garlic
2 tbsp Lemon Juice, Canned Or Bottled
0.5 tsp Curry Powder
0.176 oz Coriander Powder
0.176 oz Cumin Powder
0.5 tsp Garam Masala
1 bunch Spinach
0.5 cup (8 fl oz) Water

Recipe Directions for Chana Masala

  1. In a large skillet or frying pan, sautee onions and garlic in olive oil until soft, about 3-5 minutes.Add chickpeas straight from the can, including all the water. Add spices and lemon juice, cover, and simmer about 10-15 minutes, stirring occasionally, adding more water if needed, until chickpeas are cooked and soft.

  2. Reduce heat, add spinach and cover. Allow spinach to wilt for 2-4 minutes. Serve immediately and enjoy your chana masala!

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 278.6g
Amount Per Serving
Calories
191
Calories from Fat
30
% Daily Value*
Total Fat
3.3g
5%
Saturated Fat
0.3g
1%
Trans Fat
0.0g
Sodium
103mg
4%
Potassium
938mg
27%
Total Carbohydrates
31.9g
11%
Dietary Fiber
10.4g
42%
Sugars
5.8g
Protein
11.7g
Vitamin A 214% Vitamin C 64%
Calcium 19% Iron 33%
* 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
82% confidence
A
  Good points
  • Low in saturated fat
  • Low in sodium
  • Very high in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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