indian chana masala

How To Prepare/Cook Indian Chana Masala

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Asia CuisineDietaryDinnerHigh-ProteinRecipesVeganVegetarianWorld Cuisines

Chana masala is a flavorful, protein-rich dish from North India, made with chickpeas, tomatoes, and a blend of warming spices. It has been a staple in Indian households for centuries, especially in vegetarian communities. Indian cuisine is renowned for its diverse use of spices, many of which have medicinal and anti-inflammatory properties. Chickpeas were cultivated in India over 7,500 years ago, making them an essential protein source in traditional diets.

Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 onion, finely chopped
  • 2 tomatoes, pureed
  • 2 cloves garlic, minced
  • 1-inch ginger, grated
  • 1 tsp cumin seeds
  • 1 tsp coriander powder
  • 1 tsp turmeric powder
  • 1 tsp garam masala
  • ½ tsp chili powder
  • 1 tbsp olive oil
  • 1 cup water
  • Salt to taste
  • Fresh cilantro, for garnish

Instructions:

  1. Heat oil in a pan over medium heat and add cumin seeds. Let them sizzle for a few seconds.
  2. Sauté onions until golden brown, then add garlic and ginger, stirring for 1 minute.
  3. Add pureed tomatoes and cook until oil separates from the mixture (about 5 minutes).
  4. Stir in turmeric, coriander, chili powder, and garam masala, cooking for another 1–2 minutes.
  5. Add chickpeas and water, then cover and simmer for 15 minutes, stirring occasionally.
  6. Garnish with fresh cilantro and serve hot.

Nutritional Information (Per Serving)

  • Calories: ~250
  • Protein: ~12g
  • Carbohydrates: ~40g
  • Fiber: ~10g
  • Iron: ~4mg

Benefits

  • ✔ Rich in plant-based protein – Supports muscle repair and overall health.
    ✔ Packed with anti-inflammatory spices – Turmeric and cumin help reduce inflammation.
    ✔ Heart-healthy – Chickpeas and olive oil provide fiber and healthy fats.
    ✔ Helps regulate blood sugar – High fiber content aids in blood sugar control.

Tips

  • 💡 For a deeper flavor, let the chana masala sit for an hour before serving.
    💡 Use dried chickpeas – Soak overnight and cook until tender for a more authentic taste.
    💡 Spice it up – Add green chilies or extra garam masala for a bolder kick.
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