Heart-Healthy Chana Masala

Step into a world of bold flavors and wholesome nutrition with this Heart-Healthy Chana Masala, a lighter take on the classic Indian comfort dish. Packed with protein-rich chickpeas, antioxidant-loaded spices like turmeric and cumin, and a touch of olive oil, this recipe delivers hearty, warming goodness without compromising your health goals. Fresh garlic, ginger, and crushed tomatoes create a rich, savory base, while a finishing splash of zesty lemon juice and fragrant cilantro brighten every bite. Ready in just 45 minutes, this vegan and gluten-free dish is perfect for weeknight dinners or meal prep. Pair it with fluffy brown rice or whole wheat naan for a satisfying, nourishing meal that’s as easy as it is delicious. Rich in fiber, low in saturated fat, and bursting with flavor, this chana masala is the ultimate guilt-free indulgence!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 15 oz can (approximately 425g), drained and rinsed canned chickpeas
• 1 tablespoon olive oil
• 1 medium yellow onion, finely chopped
• 3 garlic cloves, minced
• 1 inch piece ginger, minced
• 14 oz can (approximately 400g) canned tomatoes, crushed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.25 teaspoon cayenne pepper
• 1 teaspoon garam masala
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 2 tablespoons lemon juice
• 0.25 cup fresh cilantro leaves, chopped

Directions

Step 1

Heat the olive oil in a large pan over medium heat.

Step 2

Add the chopped onion and sauté for about 5-7 minutes until the onions are translucent and starting to caramelize.

Step 3

Add the minced garlic and ginger, and sauté for another 2 minutes until fragrant.

Step 4

Stir in the ground cumin, coriander, turmeric, cayenne pepper, and black pepper. Cook for 1 minute while stirring continuously to release the spices' aroma.

Step 5

Add the crushed tomatoes and stir well, allowing the mixture to simmer for 5 minutes.

Step 6

Add the drained and rinsed chickpeas to the pan and mix to combine with the tomato mixture.

Step 7

Season with salt and garam masala, and allow the stew to simmer on low heat for 15-20 minutes, stirring occasionally.

Step 8

Before serving, stir in the lemon juice and adjust seasoning as necessary.

Step 9

Garnish with chopped fresh cilantro leaves just before serving.

Step 10

Serve your heart-healthy chana masala with brown rice or whole wheat naan for a complete meal.

Nutrition Facts

Serving size	(12219.1g)

Amount per serving	% Daily Value*
Calories	7220.5

Total Fat 120.7g	0%
Saturated Fat 15.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 33817.6mg	0%
Total Carbohydrate 1280.5g	0%
Dietary Fiber 339.2g	0%
Total Sugars 375.6g
Protein 317.0g	0%

Vitamin D 0IU	0%
Calcium 3201.6mg	0%
Iron 104.9mg	0%
Potassium 20686.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 14.5%

Protein: 17.0%

Carbs: 68.5%