- Country: India
- Region/Province: North India
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4
- Difficulty: Easy
Health Benefits
- Weight Management: High in protein and fiber, which helps with satiety.
- Heart Health: Low in saturated fat and cholesterol.
- Digestive Health: A good source of dietary fiber.
Dietary Categories
- âś… Vegan, Vegetarian, Gluten-free, Dairy-free
- ❌ None
Nutritional Highlights (per serving)
- Calories: 350
- Protein: 15g
- Fiber: 12g
- Key Nutrients: Iron, Folate, Manganese
Ingredients (with quantities)
- 2 cups boiled chickpeas (or 1 can of chickpeas, rinsed and drained)
- 1 tbsp coconut oil
- 1 tsp cumin seeds
- 1 onion, finely chopped
- 1 tbsp ginger-garlic paste
- 2 tomatoes, pureed
- 1 tsp turmeric powder
- 1 tsp coriander powder
- 1/2 tsp cumin powder
- 1/2 tsp garam masala
- 1 green chili, slit lengthwise
- Salt to taste
- Fresh cilantro, chopped, for garnish
Instructions
- In a pan, heat the coconut oil over medium heat. Add the cumin seeds and let them splutter.
- Add the chopped onion and cook until golden brown.
- Add the ginger-garlic paste and sauté for a minute.
- Add the tomato puree and cook until the oil starts to separate from the masala.
- Stir in the turmeric powder, coriander powder, and cumin powder. Cook for a minute.
- Add the boiled chickpeas and mix well with the masala.
- Add 1 cup of water, salt, and the green chili. Bring to a boil, then reduce the heat and let it simmer for 10-15 minutes, until the gravy thickens.
- Stir in the garam masala and garnish with fresh cilantro. Serve hot.
Chef’s Healthy Modifications
- Original ingredient → Healthier substitute: Using coconut oil instead of ghee makes this dish vegan-friendly.
- Cooking method change for health: This is a simple and healthy cooking method.
- Portion/serving suggestions: Serve with brown rice, quinoa, or whole wheat roti.
Cultural Context
Chana masala is a popular North Indian dish made with chickpeas cooked in a spicy tomato-based gravy. It is a staple in Indian cuisine and is often served at celebrations and gatherings. This healthy version is a delicious and nutritious way to enjoy this classic Indian dish.
