Chana Masala

Short on time? This dish can be whipped up in under 30 minutes and it’s super-healthy.

Healthy Diet

By Healthy Diet

Serves: 4
cals 226
Chana Masala

Ingredients

  • 1 tbsp rapeseed oil
  • 2 onions, finely diced
  • 1 garlic clove, minced
  • 2 tsp grated fresh ginger
  • 2 tsp ground coriander
  • ½ tsp cayenne pepper
  • 1 tsp ground turmeric
  • 2 tsp ground cumin
  • 2 tsp paprika
  • 1 tsp garam masala
  • ½ tsp ground cinnamon
  • 325g chopped fresh tomatoes
  • 150ml water
  • 2 x 400g tins chickpeas, drained and rinsed
  • pinch of salt
  • juice of ½ lemon

Method

  1. Heat the oil in a large frying pan over medium-high heat. Add the onions, garlic and ginger, and sauté until starting to brown.
  2. Turn the heat down to medium, add the coriander, cayenne, turmeric, cumin, paprika, garam masala and cinnamon, and cook for another minute. Add the tomatoes and their juices, followed by the water and chickpeas. Simmer for about 10 minutes, then add the salt and lemon juice. Serve the chana masala with cooked brown rice, quinoa, or couscous.

Nutrition: per serving

cals

226

fat

8g

sat fat

10.5g

protein

0.7g

salt

0.16g

sugar

29.8g

sugar

7.9g