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A square picture of a white bowl with homemade chana masala topped with fresh parsley

Chana Masala

  • Author: Iosune
  • Prep: 10 mins
  • Cook: 15 mins
  • Total: 25 mins
  • 2 1x
  • Main Dish, Side Dish
  • Indian, Vegan
  • Vegan

Servings 2 1x

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Chana Masala, an Indian recipe full of flavor and spices. It’s delicious, comforting and tasty. It’s ready in less than 30 minutes and packed with lots of protein! 

Ingredients

  • 1 tbsp extra virgin olive oil
  • 2 garlic cloves, sliced
  • 1 onion, chopped
  • ½ -inch piece fresh ginger (1 cm), peeled and minced
  • 1 can crushed tomatoes (400 oz or 400 g)
  • 1 tsp garam masala 
  • 1 tsp ground cumin
  • 1 tsp ground coriander seeds (optional)
  • ½ tsp turmeric powder
  • ½ tsp salt
  • ⅛ tsp ground black pepper
  • ⅛ tsp cayenne powder (optional)
  • 1 bay leaf
  • 1 15-ounce can of chickpeas (425 g), drained and rinsed (see notes)

Instructions

  1. Heat the oil in a pan and add the garlic, onion, and ginger. Cook over medium-high heat for 5 minutes or until golden brown, stirring occasionally.
  2. Incorporate the canned tomatoes and the spices (garam masala, cumin, coriander seeds, turmeric, salt, pepper, cayenne, and bay) and cook over medium-high heat for 5 minutes, stirring occasionally. 
  3. Put the bay leaf aside and blend the sauce. This step is optional.
  4. Add the chickpeas and the bay leaf again (optional) and cook for 5 more minutes. 
  5. Serve immediately (I added some chopped parsley on top) over basmati rice or naan bread. You can also try it with this cauliflower rice.
  6. Keep the leftovers in an airtight container in the fridge for 5-7 days or in the freezer for up to 1 month.

Notes

  • You can also use 1 and 1/2 cups of cooked chickpeas (250 g) instead of the can of chickpeas.
  • Omit the spices you don’t have or add more of another one.
  • Feel free to use fresh tomatoes, but you might need to add a little bit of water if the sauce is too dry.
  • You can replace cayenne with any other chile or spicy ingredient.
  • If you don’t like spicy food, omit the cayenne or add less amount of it.
  • If you want to reduce the amount of sodium in this recipe, just omit the salt, or add less.

Nutrition

  • Serving Size: 1/2 of the recipe
  • Calories: 325
  • Sugar: 13.6 g
  • Sodium: 1343 mg (see notes)
  • Fat: 9 g
  • Saturated Fat: 1.2 g
  • Carbohydrates: 52 g
  • Fiber: 13.8 g
  • Protein: 12.2 g