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Chana masala

Chickpeas simmered in a tangy browned-onion and tomato gravy with ginger and garam masala. Makes 4.

  • Have some energy
  • Vegan
  • Gluten-free
  • Indian
  • Lunch
  • Dinner
  • Legumes
  • Meal prep
  • High fiber
Hands-on
25 min
Total time
53 min
  • Prep 12 min
  • Cook 35 min
  • Clean up 6 min
Pans
1
Ingredients
14
Cost/serving
$1.45

Per serving

Calories
300
Protein
11 g
Fiber
12 g
Net carbs
31 g
Fat
11 g

High in (% Daily Value per serving): Vitamin B6 27%, Vitamin C 24%, Iron 23%, Vitamin E 23%

Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.

Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.

Ingredients for 4

Tap an ingredient for other units and forms.

  • 2 cans canned chickpeas, drained and rinsed (480 g)

    Same amount as: about 3 cups.

  • 2 medium onions (220 g)
  • 4 cloves garlic, smashed (12 g)

    Same amount as: 4 tsp fresh minced garlic, 2 tsp jarred minced garlic, ½ tsp garlic powder.

  • 1 tbsp fresh ginger, grated (6 g)

    Same amount as: 15 mL, ¼ tsp ground ginger.

  • 1 medium jalapeño (14 g)
  • ½ can canned crushed tomatoes (397 g)

    Same amount as: about 1¾ cups.

  • 2 tbsp vegetable oil (canola) (28 g)

    Same amount as: 30 mL.

  • 1 tsp ground cumin (2.1 g)

    Same amount as: 5 mL.

  • ½ tsp ground turmeric (1.5 g)

    Same amount as: 2 mL.

  • 2 tsp paprika (4.6 g)

    Same amount as: 10 mL.

  • 2 tsp garam masala (4 g)

    Same amount as: 10 mL.

  • 1 cup water (240 g)

    Same amount as: 240 mL.

  • 2 tbsp lemon juice (30 g)

    Same amount as: 30 mL, ¾ lemon squeezed from fresh lemons.

  • ¼ cup fresh cilantro (4 g)

    Same amount as: 60 mL.

  • salt, to taste

Find alternative ingredients

Quantities are for 4 servings. Keeps 4 days in the fridge or 3 months frozen. It thickens and tastes stronger the next day.

Nutrition Facts

4 servings per recipe

Serving size 1 plate (361 g raw)

Per serving% DV*Whole recipe
Calories300
Total fat11 g14%
Saturated fat1 g5%
Cholesterol0 mg0%
Sodium600 mg26%
Total carbohydrate43 g16%
Dietary fiber12 g41%
Total sugars8.4 g
Net carbs†31 g
Protein11 g23%
Vitamin D0 mcg0%
Calcium123 mg9%
Iron4.1 mg23%
Potassium600 mg13%
Vitamin A52 mcg6%
Vitamin C22 mg24%
Vitamin E3.4 mg23%
Vitamin K17 mcg14%
Thiamin (B1)0.16 mg13%
Riboflavin (B2)0.12 mg9%
Niacin (B3)1.7 mg11%
Vitamin B60.45 mg27%
Folate76 mcg19%
Vitamin B120 mcg0%
Magnesium70 mg17%
Zinc1.4 mg13%
Selenium4 mcg7%

Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.

* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.

Steps

  1. Dice the onions fine. Mince the garlic, grate the ginger and slice the jalapeño. Drain and rinse the chickpeas.

  2. Heat the oil in the pot on medium. Cook the onions with a pinch of salt for 12–15 minutes, stirring often.

    Done looks like: Onions golden brown all over, not just soft. This is where the flavor comes from.

  3. Add the garlic, ginger and jalapeño. Stir 1 minute. Turn the heat to low, add the cumin, turmeric and paprika and stir 30 seconds.

    Done looks like: Strong, toasty smell; spices darken slightly but don't burn.

  4. Add the tomatoes and turn the heat back to medium. Cook 5 minutes, stirring and scraping the bottom.

    Done looks like: Thick paste with oil shining at the edges.

  5. Add the chickpeas, water, half the garam masala and 2 pinches of salt. Simmer gently 15 minutes, uncovered. Mash a quarter of the chickpeas against the side of the pot to thicken the gravy.

    Done looks like: Thick gravy that clings to the chickpeas.

  6. Stir in the rest of the garam masala and the lemon juice. Taste for salt. Top with chopped cilantro.

Equipment

Large pot or Dutch oven, 5 L (5 qt) $30–80

What to look for

  • Heavy base so soups and chili do not scorch
  • Lid that fits

Skip: Enameled cast iron is lovely but not needed. A heavy stainless pot works.

Silicone spatula $5–12

What to look for

  • One-piece (no seam where the head meets the handle)
  • Stiff enough to scrape, safe on non-stick

Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.

Chef's knife, 20 cm (8 in) $15–50

What to look for

  • Comfortable handle that does not slip when wet
  • Blade you can sharpen, or a cheap one you replace every few years

Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.

Cutting board $10–30

What to look for

  • At least 30 × 40 cm (12 × 16 in), so food stays on it
  • Wood or plastic; plastic goes in the dishwasher

Skip: Glass or stone boards. They dull knives fast.

What goes wrong

WhatCauseFix
Tastes raw and sharpOnions only softened, not browned, or the tomato didn't cook down.Simmer 10 minutes more with the lid off. Next time brown the onions fully.
Thin, watery gravyToo much water, or chickpeas not mashed.Mash more chickpeas and simmer uncovered until it thickens.
Bitter tasteSpices scorched in hot oil.Turn the heat to low before adding ground spices, and add the tomatoes within 30 seconds.

Notes

Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.