🍛 Chana masala

Name: Chana masala
Total time: 40 min
Yield: 4
Cuisine: India · Punjab
Ingredients: 2 x 400 g cans chickpeas, drained (about 500 g); 2 tbsp oil; 1 tsp cumin seeds; 2 onions, finely chopped; 4 garlic cloves and a 3 cm piece of ginger, grated; 3 tomatoes, chopped; 1 green chili, chopped; 2 tsp garam masala, 1 tsp ground coriander, 1/2 tsp turmeric; Salt, fresh coriander to serve

Origin: India · Punjab

480kcal

per serving · 300 g

160kcal

per 100 g

24 gProtein8 g / 100 g

18 gFat6 g / 100 g

66 gCarbs22 g / 100 g

Chana masala is a North Indian curry of chickpeas simmered in a thick, tangy sauce of onion, tomato and garlic, spiced with cumin and garam masala. The chickpeas stay whole but soften and soak up the sauce. It is hearty and warming, served with rice or flatbread, and is a staple of home cooking and roadside dhabas.

Diets

✓

Vegetarianno meat or fish in a typical recipe

✓

Veganno meat, fish or animal products in a typical recipe

✓

No pork

✓

Gluten-freeno wheat, barley or rye in a typical recipe

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

Not keto22 g carbs per 100 g

Allergens

None of the 14 major allergens in a typical recipe.

What it is made of

chickpeastomatooniongarlicgaram masalacumin

Recipe

4 servings40 min

Ingredients

2 x 400 g cans chickpeas, drained (about 500 g)
2 tbsp oil
1 tsp cumin seeds
2 onions, finely chopped
4 garlic cloves and a 3 cm piece of ginger, grated
3 tomatoes, chopped
1 green chili, chopped
2 tsp garam masala, 1 tsp ground coriander, 1/2 tsp turmeric
Salt, fresh coriander to serve

Method

Heat the oil and fry the cumin seeds for 30 seconds.
Add the onion and cook for 10 minutes until golden, then the garlic, ginger and chili for 1 minute.
Add the ground spices and tomatoes and cook until the sauce thickens, about 8 minutes.
Add the chickpeas and 200 ml water, simmer for 15 minutes, mashing a few chickpeas to thicken.
Season with salt and finish with fresh coriander.

How to make it lighter

Cook the onions in 1 tbsp of oil with a splash of water to save about 120 kcal per pot.
Serve with a smaller portion of rice and a side of cucumber and onion salad.
Chickpeas are filling; a 300 g bowl on its own makes a satisfying meal.

History

Chickpea curries have long been part of Punjabi cooking, and chana masala, sometimes called chole, is today eaten all over India and Pakistan and in Indian restaurants worldwide.

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Similar dishes

Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →