Chana Masala

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
65%
Chana Masala
45 min.
4
398kcal

Suggestions


Chana Masala is a vibrant and flavorful dish that brings the essence of Indian cuisine right to your table. This hearty vegetarian and vegan recipe is not only gluten-free and dairy-free, but it also boasts a health score of 65, making it a guilt-free indulgence for any meal. With its rich blend of spices and wholesome ingredients, Chana Masala is a perfect choice for lunch or dinner, offering a delightful balance of taste and nutrition.

Imagine the aroma of sautéed onions and garlic filling your kitchen as you prepare this delicious main course. The star of the dish, chickpeas, are packed with protein and fiber, ensuring that you feel satisfied and energized. The addition of garam masala and turmeric infuses the dish with warmth and depth, while fresh cilantro adds a burst of freshness that elevates the overall flavor profile.

Ready in just 45 minutes, Chana Masala is an excellent option for busy weeknights or when you want to impress guests with a homemade meal. Serve it on its own or over a bed of hot cooked grains like rice, quinoa, or couscous for a complete and fulfilling experience. Whether you're a seasoned cook or a kitchen novice, this recipe is sure to become a favorite in your household. Dive into the world of spices and enjoy a dish that is as healthy as it is delicious!

Ingredients

  • 30 ounce garbanzo beans drained and rinsed canned
  • teaspoons curry powder 
  • 0.3 cup cilantro leaves fresh minced to taste
  •  garlic clove minced
  • servings highest available proof grain spirit hot cooked (rice, quinoa, or couscous)
  • tablespoon juice of lemon 
  • tablespoon olive oil 
  • large onion chopped
  • servings salt to taste
  • large tomatoes diced
  • 0.5 teaspoon turmeric 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat the oil in a wide skillet.
  2. Add the onion and sauté until translucent.
  3. Add the garlic and continue to sauté until the onion is golden.
  4. Add the chickpeas, garam masala, turmeric, ginger, tomatoes, lemon juice, and about 1/4 cup water. Bring to a simmer, then cook over medium-low heat for 10 minutes, stirring frequently. This should be moist and stewlike, but not soupy; add a little more water, if needed.
  5. Stir in the cilantro and season with salt.
  6. Serve on its own in shallow bowls or over a hot cooked grain, if desired.
  7. Vegan Express

Nutrition Facts

Calories398kcal
Protein17.15%
Fat18.26%
Carbs64.59%

Properties

Glycemic Index
58.33
Glycemic Load
25.04
Inflammation Score
-10
Nutrition Score
24.327826043834%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.67mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.88mg
Kaempferol
0.33mg
Myricetin
0.15mg
Quercetin
8.71mg

Nutrients percent of daily need

Calories:398.03kcal
19.9%
Fat:8.41g
12.94%
Saturated Fat:1.04g
6.51%
Carbohydrates:66.93g
22.31%
Net Carbohydrates:53.08g
19.3%
Sugar:5.12g
5.69%
Cholesterol:0mg
0%
Sodium:794.91mg
34.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.78g
35.56%
Manganese:2.49mg
124.71%
Vitamin B6:1.31mg
65.6%
Fiber:13.85g
55.42%
Phosphorus:381.5mg
38.15%
Magnesium:144.59mg
36.15%
Copper:0.62mg
30.81%
Folate:114.21µg
28.55%
Zinc:4.13mg
27.5%
Iron:4.04mg
22.46%
Potassium:776.58mg
22.19%
Vitamin C:17.77mg
21.53%
Vitamin B3:3.61mg
18.04%
Vitamin A:871.04IU
17.42%
Vitamin K:13.86µg
13.2%
Vitamin B5:1.21mg
12.12%
Vitamin B1:0.17mg
11.41%
Calcium:107.15mg
10.72%
Vitamin B2:0.17mg
10%
Vitamin E:1.48mg
9.87%
Selenium:5.88µg
8.4%
Source:Epicurious