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Easy Chana Masala
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A hearty Indian chickpea stew with just a touch of heat, this chana masala comes together in under 30 minutes!
Prep Time:
5
minutes
mins
Cook Time:
30
minutes
mins
Total Time:
35
minutes
mins
6
Ingredients
3
tbsp
canola oil
1
large onion
chopped
2
tbsp
grated fresh ginger
1
tbsp
cumin
1
tbsp
coriander
1
tsp
salt
1
tsp
garam masala
1
tsp
chili powder
1
tsp
turmeric
5
cloves
garlic
minced
3
small green chilis
chopped finely (thai chilis or birds eye chilis)
2
x 28oz can diced tomatoes
3
cups
cooked chickpeas
or 2 cans, drained and rinsed
1
tbsp
brown sugar
½
tsp
mango powder
amchoor or substitute 1 tbsp lemon juice
2
tbsp
butter or ghee
optional but adds a richer flavour
Instructions
Heat the oil in a large soup pot over medium low heat.
Add in the onion and cook until tender and falling apart.
Add in the ginger, cumin, coriander, salt, garam masala, chili powder, turmeric, garlic, and green chilis. Cook a further 1-2 minutes.
Add in the tomatoes, chickpeas, brown sugar, and simmer for 10-15 minutes to allow the flavours to blend.
Remove from heat and add the mango powder/lemon juice and butter/ghee if using.
Nutrition
Calories:
286
kcal
|
Carbohydrates:
35
g
|
Protein:
8
g
|
Fat:
15
g
|
Saturated Fat:
4
g
|
Trans Fat:
1
g
|
Cholesterol:
13
mg
|
Sodium:
999
mg
|
Potassium:
865
mg
|
Fiber:
10
g
|
Sugar:
14
g
|
Vitamin A:
617
IU
|
Vitamin C:
26
mg
|
Calcium:
128
mg
|
Iron:
5
mg
Course:
dinner
Cuisine:
Indian
Servings:
6
Calories:
286
kcal
Author:
Jessica Penner, RD