Description
A delicious and healthy Chana Masala recipe featuring tender chickpeas simmered in a rich, spiced tomato sauce. This vegan dish is perfect served over rice and garnished with fresh cilantro and Greek yogurt for a creamy contrast.
Ingredients
Scale
Spices and Aromatics
- 1 teaspoon cumin seeds
- 1 teaspoon garam masala
- ½ teaspoon ground coriander
- ½ teaspoon ground turmeric
- ¼ teaspoon ground cardamom
- Pinch of cayenne pepper
- Heaping 1 teaspoon sea salt
- 2 garlic cloves (grated)
- ½ teaspoon grated fresh ginger
Main Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion (chopped)
- 1 (28-ounce) can whole peeled tomatoes
- 3 cups cooked chickpeas (drained and rinsed)
- ½ cup chopped fresh cilantro (plus more for serving)
- 1 teaspoon fresh lemon juice (plus more for serving)
- ½ cup water (divided)
To Serve
- Cooked brown rice or white rice
- Whole milk Greek yogurt (for serving)
Instructions
- Cook the onion: Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook for 8 minutes, stirring often, until the onion is soft and well browned to develop a deep flavor base.
- Add spices and aromatics: Reduce the heat to medium-low. Add the cumin seeds, garam masala, ground coriander, turmeric, cardamom, and a pinch of cayenne pepper. Stir and cook for 30 seconds until the spices release their fragrance. Then stir in the grated garlic, fresh ginger, sea salt, and ¼ cup of water to help deglaze the pan and create a flavorful paste.
- Add tomatoes and simmer: Add the whole peeled tomatoes to the skillet, breaking them apart with your hands or crushing them with a wooden spoon. Bring the mixture to a simmer and cook for 8 to 10 minutes, stirring occasionally, until the sauce thickens and intensifies in flavor.
- Cook chickpeas in sauce: Stir in the cooked chickpeas and the remaining ¼ cup water to loosen the sauce slightly. Simmer for 20 to 25 minutes, stirring occasionally, until the sauce is thick and well coated on the chickpeas.
- Finish with fresh ingredients: Stir in the chopped fresh cilantro and fresh lemon juice for brightness and fresh flavor.
- Serve: Spoon the chana masala over cooked brown or white rice. Add dollops of whole milk Greek yogurt on top, along with extra cilantro and lemon juice if desired for added creaminess and zest.
Notes
- This easy chana masala recipe is a healthy, satisfying vegan meal featuring protein-rich chickpeas and fragrant spices.
- Serve the chickpea curry over brown or white rice for a complete, hearty meal.
- For a more indulgent touch, add dollops of whole milk Greek yogurt as a creamy complement.
- Feel free to scoop up the curry with warm naan bread instead of rice for a different traditional experience.
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 8g
- Sodium: 550mg
- Fat: 10g
- Saturated Fat: 1.4g
- Unsaturated Fat: 8.6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 13g
- Cholesterol: 0mg
