Chana Masala
Chana Masala is a popular and delicious Indian dish. Chickpeas are not only rich in plant-based protein and fiber but also serve as a crucial source of essential vitamins and minerals. Chickpeas play a key role in promoting heart health by aiding in cholesterol reduction due to their high fiber content. Additionally, chickpeas are abundant in folate, contributing to the lowering of homocysteine levels and reducing the risk of heart disease. This Chana Masala is not just a delightful culinary creation but also a mindful choice for our health.
Servings: 4 yield(s)
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Ingredients
  • 2 cans (15.5 ounces each / 440 g each) chickpeas (rinsed and drained)
  • 3 tbsp (39 g) vegetable oil
  • 1 large onion (finely chopped)
  • 3 cloves garlic (minced)
  • 1 tbsp (6 g) grated ginger
  • 1 tsp (2 g) ground cumin
  • 1 tsp (2 g) ground coriander
  • 1/2 tsp (1 g) turmeric powder
  • 1/2 tsp (1 g) red chili powder (adjust to taste)
  • 1 tsp (5 g) garam masala (an Indian spice blend)
  • 1 can (14 oz / 396 g) diced tomatoes
  • 1 tbsp (14 g) tomato paste
  • Salt (to taste)
  • 1/2 cup (114 g) coconut milk
  • Fresh cilantro (chopped)
  • Lemon wedges (for serving)
Instructions
  1. In a large pan, heat the vegetable oil over medium heat. Add onions and sauté until golden brown.
  2. Add minced garlic and grated ginger, sauté for 1 minute until fragrant. Add ground cumin, ground coriander, turmeric powder, red chili powder and garam masala. Stir-fry for another minute and mix well to coat the onions with the spices.
  3. Increase the heat to medium-high and mix in diced tomatoes and tomato paste. Cook for 1 to 2 minutes. Incorporate chickpeas and coconut milk into the mixture. Bring it to a boil, then reduce the heat to medium-low. Let the chickpeas soak up the flavors by simmering for about 10-15 minutes.
  4. Season to taste with salt. Serve the Chana Masala hot, garnished with cilantro and accompanied by lemon wedges.
  5. Chana Masala pairs well with rice, naan, or chapati. Squeeze some fresh lemon juice before serving for an extra burst of flavor.