Indian Chana Masala with Chickpeas

Indian Chana Masala with Chickpeas

VeganIndianDinnerQuickEasyFamily-Friendly
⏱️ 15m PREP
🔥 30m COOK
👥 4 SERVINGS
250 CAL/SERV
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Overview

A flavorful and hearty Indian dish featuring chickpeas simmered in a spicy, aromatic tomato-based sauce, perfect for a satisfying meal.

Macronutrients per serving

55
grams
Protein
10.0g 18%
Fat
10.0g 18%
Carbs
35.0g 64%

Rich in nutrients

☀️ Vitamin C
25% DV
Supports immune function
🔺 Iron
20% DV
Essential for oxygen transport
☀️ Folate
15% DV
Important for cell division
🌾 Fiber
10g
Promotes digestive health

Ingredients

  • 2 tablespoons vegetable oil
  • 1 medium onion finely chopped
  • 2 cloves garlic minced
  • 1 inch ginger grated
  • 2 cups canned chickpeas drained and rinsed
  • 1 can tomatoes crushed
  • 1 tablespoon chana masala spice mix
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon red chili powder
  • 1 teaspoon salt
  • 1/2 cup water
  • 1/4 cup fresh cilantro chopped

Instructions

  1. 1 Heat vegetable oil in a large pan over medium heat. Add the finely chopped onion and sauté until golden brown, about 5 minutes.
  2. 2 Add minced garlic and grated ginger to the pan. Sauté for an additional 2 minutes until fragrant.
  3. 3 Stir in the chana masala spice mix, ground cumin, ground coriander, turmeric, and red chili powder. Cook for 1 minute, stirring constantly.
  4. 4 Add the crushed tomatoes and cook for 5 minutes, stirring occasionally, until the oil begins to separate from the sauce.
  5. 5 Add the drained and rinsed chickpeas to the pan. Stir well to combine with the tomato mixture.
  6. 6 Pour in the water and add salt. Stir to mix, then cover the pan and simmer for 15 minutes over low heat.
  7. 7 Uncover the pan and continue to cook for another 5 minutes to thicken the sauce, if necessary.
  8. 8 Garnish with chopped fresh cilantro before serving.

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