Recipes

Chana Masala

Calling Indian-food lovers: This healthier take on chana masala will not disappoint.

Servings
6
Prep Time
25 min
Duration
50 min

Ingredients

  • 2 tbsp grape seed oil
  • 1 yellow onion, diced
  • 2 green chiles, seeded and minced
  • 1 head garlic, minced
  • 1 1-inch piece ginger, peeled and minced
  • 1 tbsp cumin seeds
  • 2 tsp ground coriander
  • 1 tsp ground turmeric
  • 4 cups BPA-free canned unsalted diced tomatoes
  • 4 cups cooked or BPA-free canned chickpeas, drained and rinsed
  • 1 cup low-sodium vegetable broth
  • ½ lemon, juiced
  • 1 tsp each garam masala and sea salt
  • ¼ tsp ground black pepper
  • ½ bunch fresh cilantro, chopped

Optional accompaniments

  • Brown rice and/or whole-wheat naan

Preparation

1. In a large, deep skillet on medium, heat oil. Add onions and sauté until translucent and fragrant, about 6 minutes.

2. Add chiles, garlic and ginger and sauté until fragrant, about 4 minutes.Add cumin seeds, coriander and turmeric and sauté until fragrant, about 2 more minutes.

3. Add tomatoes, chickpeas and broth and bring to a simmer. Simmer on low for 20 to 25 minutes.

4. Stir in lemon juice, garam masala, salt and pepper. Remove from heat. Garnish with cilantro and serve with brown rice or whole-wheat naan.

Nutrition Information

  • Serving Size 1 cup
  • Calories 291
  • Carbohydrate Content 44.5 g
  • Cholesterol Content 0 mg
  • Fat Content 8 g
  • Fiber Content 11 g
  • Protein Content 12 g
  • Saturated Fat Content 1 g
  • Sodium Content 377 mg
  • Sugar Content 13 g
  • Monounsaturated Fat Content 2 g
  • Polyunsaturated Fat Content 5 g