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Chana (Chickpea) Masala

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How to Make Chana (Chickpea) Masala

Chickpeas, or chana, are an ancient variety of legume that have been eaten in India for centuries. There are different varieties of chickpeas available, but the variety most often used are the pale, mild legumes also known as garbanzo beans. In Indian markets you’ll also find black chickpeas (or kala chana), which are darker and smaller than regular chickpeas. Chana masala is an extremely popular dish in both India and the U.S.

This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel.


15 min prep time


40 min cook time


3servings


About 2/3 cup / 109 g

Print Recipe >

Step-By-Step Instructions:

  1. Heat oil in a heavy-bottomed pan over medium-high heat and add the cumin seeds. When seeds start to splutter, add the ginger and garlic and sauté for 1 minute. Add onion and sauté until the onion is golden brown, about 2 minutes.
  2. Add the paprika, amchoor powder, turmeric, coriander, tomato, and tomato paste to the onion mixture. Reduce heat to medium and saute, stirring constantly, until the masala comes together, about 2 minutes.
  3. Add chickpeas and stir to coat in the masala. Add 1 cup / 240 mL water and mix well. Simmer for 20 minutes.
  4. Once the sauce thickens, remove from heat and add lemon juice, salt, and the cilantro. Serve hot.
Veggie Rich
Indian
Vegetarian
Vegan
Sides
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Nutrition facts

3 Servings



  • Serving Size

    About 2/3 cup / 109 g


  • Amount per serving



    Calories





    220

  • % Daily value*

  • Total Fat
    11g

    14%

    • Saturated Fat
      1.2g

      6%
    • Trans Fats
      0g

  • Cholesterol
    0mg

    0%

  • Sodium
    250mg

    11%

  • Total Carbohydrate
    26g

    9%

    • Dietary Fiber
      6g

      21%
    • Total Sugars
      7g

  • Protein
    7g

  • Potassium
    490mg
    10%

Ingredients

sunflower oil
2 tbsp

cumin seeds
1/2 tsp

fresh ginger (peeled and grated)
1-inch piece

garlic (grated)
2 clove

medium red onion (finely diced)
1

smoked paprika (smoked)
2 tsp

amchoor (mango) powder
2 tsp

ground turmeric
1/4 tsp

ground coriander
1 tsp

medium tomato (finely diced)
1

tomato paste
1 tbsp

water
1 cup

chickpeas (garbanzo beans) (drained and rinsed)
1 (15-oz) can

Juice of 1/2 lemon
1/2

salt
1/4 tsp

finely minced cilantro leaves
1 tbsp

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