Chana Masala (Chickpeas and Tomatoes)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Chana Masala (Chickpeas and Tomatoes)
40 min.
4
532kcal

Suggestions


Craving a flavorful and satisfying meal that aligns with your dietary preferences? Look no further than this incredibly easy and delicious Chana Masala (Chickpeas and Tomatoes) recipe! This dish is a delightful explosion of aromatic spices, creamy coconut milk, and hearty chickpeas, creating a taste experience you won't soon forget.

Perfect for busy weeknights or relaxed weekend dinners, this Chana Masala comes together in just 40 minutes. It's naturally vegetarian, vegan, gluten-free, and dairy-free, making it a wonderful option for anyone with dietary restrictions or those simply looking for a healthy and fulfilling meal. With around 532 calories per serving and balanced macros, it's a wholesome choice that won't compromise on flavor.

You will love to experience a symphony of flavors as the earthy chickpeas blend with the tangy tomatoes and the richness of coconut milk. The warm spices like coriander, ginger, and turmeric create a cozy and comforting aroma that fills your kitchen. Get ready to impress your family and friends with this incredibly simple yet deeply satisfying Chana Masala!

Ingredients

  • large bay leaf 
  • 30 ounce chickpeas drained and rinsed canned (garbanzo beans)
  • 16 ounce coconut milk canned
  • 15 ounce canned tomatoes diced canned
  • 0.3 teaspoon cayenne pepper 
  • clove garlic minced
  • 0.1 teaspoon ground cinnamon 
  • tablespoon ground coriander 
  • 1.5 teaspoons ground ginger 
  • 0.1 teaspoon ground pepper black
  • teaspoon ground turmeric 
  •  onion chopped
  • teaspoons paprika 
  • servings salt to taste
  • tablespoons vegetable oil 
  • 0.8 cup water divided

Equipment

  • dutch oven

Directions

  1. Heat oil in a 6-quart Dutch oven or large heavy pot over medium heat; saute onion until translucent, 5 to 10 minutes.
  2. Add garlic and saute until softened and fragrant, about 5 minutes.
  3. Add 1/4 cup water, coriander, paprika, ginger, turmeric, cayenne pepper, black pepper, and cinnamon to onion mixture; cook and stir until fragrant, 2 to 3 minutes.
  4. Stir chickpeas, tomatoes in juice, remaining 1/2 cup water, and bay leaf into onion mixture; bring to a boil. Reduce heat and simmer until flavors have blended, about 10 minutes. Stir coconut milk into chickpea and tomato mixture; simmer for 2 to 3 more minutes.
  5. Add more water if needed and season with salt.

Nutrition Facts

Calories532kcal
Protein9.86%
Fat61.6%
Carbs28.54%

Properties

Glycemic Index
46.58
Glycemic Load
8.49
Inflammation Score
-10
Nutrition Score
21.06260869814%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.02mg
Quercetin
5.6mg

Nutrients percent of daily need

Calories:531.77kcal
26.59%
Fat:38.42g
59.12%
Saturated Fat:25.48g
159.28%
Carbohydrates:40.05g
13.35%
Net Carbohydrates:26.54g
9.65%
Sugar:5.12g
5.69%
Cholesterol:0mg
0%
Sodium:806.9mg
35.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.84g
27.67%
Manganese:3.18mg
158.92%
Vitamin B6:1.12mg
56.22%
Fiber:13.51g
54.03%
Copper:0.67mg
33.74%
Phosphorus:304mg
30.4%
Iron:5.35mg
29.73%
Magnesium:111.59mg
27.9%
Potassium:712.52mg
20.36%
Folate:77.52µg
19.38%
Selenium:12.38µg
17.68%
Zinc:2.44mg
16.3%
Vitamin K:13.84µg
13.18%
Vitamin A:579.36IU
11.59%
Calcium:115.91mg
11.59%
Vitamin B5:0.91mg
9.11%
Vitamin B1:0.12mg
7.97%
Vitamin C:6.17mg
7.48%
Vitamin E:1.08mg
7.19%
Vitamin B3:1.41mg
7.07%
Vitamin B2:0.06mg
3.52%
Source:Allrecipes