Low Carb Channa Masala

Savor the bold and aromatic flavors of this Low Carb Channa Masala, a healthy twist on the classic Indian dish that’s perfect for those watching their carb intake. This recipe swaps traditional high-carb ingredients for finely chopped cauliflower, blending seamlessly with tender chickpeas and a medley of fragrant spices like cumin, garam masala, and turmeric. The rich, spiced tomato base, infused with fresh ginger and garlic, delivers a soul-warming experience in every bite. Ready in under an hour, this dish is ideal for meal prep or an easy weeknight dinner, and it pairs beautifully with cauliflower rice or a crisp green salad. Packed with plant-based protein and bursting with vibrant flavors, this low-carb version of channa masala is a satisfying and guilt-free choice for spice lovers everywhere!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

Ingredients

• 400 g Chickpeas (canned, drained and rinsed)
• 200 g Cauliflower (finely chopped)
• 2 tablespoons Olive oil
• 1 piece Onion (medium, finely chopped)
• 3 pieces Garlic cloves (minced)
• 1 tablespoon Ginger (minced)
• 1 piece Green chili (chopped, optional)
• 2 pieces Tomatoes (medium, finely chopped)
• 200 g Canned tomatoes
• 1 teaspoon Cumin seeds
• 2 teaspoons Coriander powder
• 1 teaspoon Garam masala
• 1 teaspoon Cumin powder
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Paprika
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro leaves (chopped)
• 1 tablespoon Lemon juice
• 200 ml Water

Directions

Step 1

Heat olive oil in a large pan over medium heat.

Step 2

Add cumin seeds to the hot oil and fry for about 30 seconds until they start to splutter.

Step 3

Add the chopped onions and cook for about 5 minutes, stirring frequently until they are translucent.

Step 4

Stir in the minced garlic, ginger, and green chili if using. Cook for another minute until fragrant.

Step 5

Add the chopped tomatoes and canned tomatoes. Cook for 5 minutes, stirring occasionally, until the tomatoes start breaking down.

Step 6

Add coriander powder, garam masala, cumin powder, turmeric, paprika, and salt. Stir well to combine and cook for another 2 minutes, allowing the spices to bloom.

Step 7

Add the chopped cauliflower and drained chickpeas to the pan. Stir to coat them with the masala mixture.

Step 8

Pour in the water and bring to a simmer. Cover the pan, reduce the heat to low, and let it cook for 15-20 minutes or until the cauliflower is tender.

Step 9

Uncover the pan and adjust salt to taste. Cook for another 5 minutes to thicken the sauce if needed.

Step 10

Stir in lemon juice and garnish with fresh cilantro before serving.

Step 11

Serve hot with your choice of low-carb sides such as cauliflower rice or a salad.

Nutrition Facts

Serving size	(1454.9g)

Amount per serving	% Daily Value*
Calories	1062.9

Total Fat 47.3g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 4.4g
Cholesterol 4mg	0%
Sodium 3511.0mg	0%
Total Carbohydrate 135.5g	0%
Dietary Fiber 40.2g	0%
Total Sugars 37.0g
Protein 38.1g	0%

Vitamin D 0IU	0%
Calcium 466.3mg	0%
Iron 16.4mg	0%
Potassium 3243.7mg	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: 38.0%

Protein: 13.6%

Carbs: 48.4%