Channa Masala (Chickpea Curry)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
30%
Channa Masala (Chickpea Curry)
20 min.
4
252kcal

Suggestions

Channa masala, or chickpea curry, is a flavorful and hearty dish that's perfect for a quick and easy weeknight meal. This vegan and gluten-free dish is packed with protein and fiber, making it a nutritious and satisfying option. The blend of spices and herbs, including cumin, curry powder, and cilantro, gives this dish a depth of flavor that's sure to tantalize your taste buds. The addition of onion, ginger, and tomatoes adds a burst of freshness and a subtle kick. This dish is not only delicious but also visually appealing, with its vibrant colors and hearty texture. Whether you're a vegetarian, vegan, or simply looking for a tasty and healthy meal, channa masala is a great option. It's a dish that's both comforting and exciting, making it a perfect choice for those looking for something a little different. The best part? It's ready in just 20 minutes, so you can enjoy a flavorful and nutritious meal without spending hours in the kitchen. So, if you're looking for a quick, easy, and tasty dish that's sure to satisfy, channa masala is the perfect choice.

Ingredients

  • 30 ounce garbanzo beans rinsed drained canned
  • teaspoon cumin seeds 
  • teaspoon curry powder 
  • teaspoon cilantro leaves fresh chopped
  • inch ginger fresh peeled roughly chopped
  • tablespoon olive oil 
  •  onion chopped
  • tablespoon rice flour 
  • teaspoon salt 
  •  tomatoes diced

Equipment

  • frying pan
  • blender

Directions

  1. Combine the tomatoes, about half the onion, the ginger, and rice flour in a blender; blend into a paste.
  2. Heat the oil and cumin seeds in a large skillet over medium-high heat until the cumin swells and turns golden brown. Cook the remaining onion in the hot oil for about 3 minutes. Stir the blended tomato mixture, garbanzo beans, curry powder, and salt into the onions; cover and cook until hot, about 5 minutes.
  3. Garnish with the cilantro to serve.

Nutrition Facts

Calories252kcal
Protein17.68%
Fat27.49%
Carbs54.83%

Properties

Glycemic Index
57.58
Glycemic Load
10.04
Inflammation Score
-7
Nutrition Score
16.94826093964%

Flavonoids

Naringenin
0.42mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.09mg
Quercetin
5.95mg

Nutrients percent of daily need

Calories:251.89kcal
12.59%
Fat:8.02g
12.33%
Saturated Fat:0.98g
6.09%
Carbohydrates:35.97g
11.99%
Net Carbohydrates:25.11g
9.13%
Sugar:2.84g
3.16%
Cholesterol:0mg
0%
Sodium:1178.04mg
51.22%
Alcohol:0g
100%
Protein:11.6g
23.2%
Manganese:1.91mg
95.55%
Vitamin B6:1.11mg
55.34%
Fiber:10.86g
43.44%
Phosphorus:199.52mg
19.95%
Copper:0.39mg
19.38%
Iron:3.36mg
18.67%
Magnesium:71.45mg
17.86%
Folate:68.71µg
17.18%
Potassium:517.71mg
14.79%
Vitamin C:10.86mg
13.17%
Zinc:1.69mg
11.23%
Vitamin A:557.71IU
11.15%
Calcium:94.82mg
9.48%
Vitamin B5:0.74mg
7.43%
Vitamin B1:0.11mg
7.39%
Vitamin K:7.68µg
7.32%
Selenium:4.8µg
6.86%
Vitamin E:0.98mg
6.5%
Vitamin B3:0.78mg
3.88%
Vitamin B2:0.06mg
3.24%
Source:Allrecipes