Description
This delicious and hearty Chana Masala recipe features tender chickpeas simmered in a fragrant and spiced tomato sauce. With warm spices like cumin, garam masala, and turmeric, combined with fresh cilantro and lemon juice, this vegan Indian-inspired dish is perfect served over rice and complemented by a dollop of creamy Greek yogurt for contrast. It’s a satisfying and healthy meal that’s simple to prepare on the stovetop.
Ingredients
Scale
Spices and Aromatics
- 1 teaspoon cumin seeds
- 1 teaspoon garam masala
- ½ teaspoon ground coriander
- ½ teaspoon ground turmeric
- ¼ teaspoon ground cardamom
- Pinch of cayenne pepper
- 2 garlic cloves, grated
- ½ teaspoon grated fresh ginger
- Heaping 1 teaspoon sea salt
Vegetables and Legumes
- 1 medium yellow onion, chopped
- 1 (28-ounce) can whole peeled tomatoes
- 3 cups cooked chickpeas, drained and rinsed
- ½ cup chopped fresh cilantro (plus more for serving)
Liquids and Others
- 2 tablespoons extra-virgin olive oil
- ½ cup water (divided)
- 1 teaspoon fresh lemon juice (plus more for serving)
- Cooked brown rice or white rice, for serving
- Whole milk Greek yogurt, for serving
Instructions
- Cook the Onions: Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook for about 8 minutes, stirring frequently until the onions are soft and well browned.
- Add the Spices and Aromatics: Reduce the heat to medium-low and stir in the cumin seeds, garam masala, ground coriander, turmeric, cardamom, and a pinch of cayenne pepper. Cook for 30 seconds until the spices become fragrant. Then add grated garlic, fresh ginger, sea salt, and ¼ cup of water. Stir thoroughly to combine.
- Add Tomatoes and Simmer: Add the canned whole peeled tomatoes, breaking them apart with your hands or crushing them gently in the skillet with a wooden spoon. Bring the mixture to a simmer and cook for 8 to 10 minutes until the sauce thickens.
- Incorporate Chickpeas and Simmer Longer: Add the drained cooked chickpeas and the remaining ¼ cup water to the skillet. Stir well and continue to simmer for 20 to 25 minutes, stirring occasionally, until the sauce is thick and flavorful.
- Finish with Cilantro and Lemon Juice: Remove from heat and stir in the chopped fresh cilantro and fresh lemon juice to brighten the flavors.
- Serve: Spoon the chana masala over cooked brown or white rice. Add dollops of whole milk Greek yogurt and garnish with extra cilantro and lemon juice if desired. Enjoy warm.
Notes
- This chana masala recipe is vegan and packs a flavorful, nutritious punch.
- Serve with rice or warm naan for a complete meal.
- Adjust cayenne pepper amount to your preferred spice level.
- Using fresh lemon juice at the end enhances the dish’s brightness.
- Greek yogurt adds a creamy contrast but can be omitted for a fully vegan dish.
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 8g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
