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Easy Chana Masala

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Course: Dinner
Prep Time: 15 minutes
Cook Time: 40 minutes
Servings: 6
Calories: 170kcal

Equipment

  • Measuring spoons
  • Measuring cups
  • Large pot
  • knife
  • cutting board

Ingredients

  • 3 Tbsp. canola oil
  • 1 medium white or yellow onion finely diced
  • 6 cloves garlic (minced)
  • 2 Tbsp. fresh ginger (minced)
  • 2-3 fresh green chilies (sliced with seeds)
  • 3/4 tsp. salt
  • 1 Tbsp. ground cumin
  • 1 Tbsp. ground coriander
  • 1 Tbsp. chili powder
  • 1 Tbsp. chili powder
  • 1 tsp. garam masala
  • 28 oz. can pureed or finely diced tomatoes
  • 2 - 15 oz. cans chickpeas (drained and rinsed)
  • 1 Tbsp. brown sugar
  • 2 Tbsp. lemon juice
  • 1/2 cup fresh cilantro (chopped)

Instructions

  • Heat the oil in a large pot over medium heat until shimmering.
  • Add the onion and cook for 2-3 minutes.
  • Add the garlic, ginger, chilies and salt and cook for another 2-3 minutes.
  • Add the ground cumin, coriander, chili powder, turmeric and garam masala. Stir to coat.
  • Next, add the tomatoes and chickpeas. If the mixture looks too thick, add up to 1 cup of water. The goal is for a semi-thick soup.
  • Increase the heat to medium-high until it reaches a rolling boil then reduce to medium-low and maintain a simmer (uncovered) for 15-20 minutes, or until thick and stew-like. Stir occasionally.
  • Remove from heat and add lemon juice. Stir to combine, then allow to cool slightly before serving.

Video

Notes

Top with fresh cilantro and serve with your favorite steamed grain such as brown rice, barley, quinoa, etc. 

Nutrition

Calories: 170kcalCarbohydrates: 20gProtein: 4gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gTrans Fat: 0.03gSodium: 568mgPotassium: 522mgFiber: 6gSugar: 8gVitamin A: 1740IUVitamin C: 20mgCalcium: 116mgIron: 5mg
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Nutrition Facts
Easy Chana Masala
Amount per Serving
Calories
170
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.03
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
6
g
Sodium
 
568
mg
25
%
Potassium
 
522
mg
15
%
Carbohydrates
 
20
g
7
%
Fiber
 
6
g
25
%
Sugar
 
8
g
9
%
Protein
 
4
g
8
%
Vitamin A
 
1740
IU
35
%
Vitamin C
 
20
mg
24
%
Calcium
 
116
mg
12
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.