Low Fat Chana Masala

Discover the bold flavors of this Low Fat Chana Masala, a healthier twist on the classic Indian favorite. Packed with protein-rich chickpeas and simmered in a fragrant blend of cumin, coriander, and garam masala, this recipe delivers authentic taste without the added fat. Fresh aromatics like ginger, garlic, and green chili elevate the dish, while a splash of lemon juice adds a zesty finish. Perfect for a quick weeknight dinner, this one-pot wonder comes together in just 45 minutes, making it a satisfying, vegan, and budget-friendly option. Serve it with fluffy basmati rice or warm naan for a wholesome and irresistibly flavorful meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups canned chickpeas
• 1 medium onion
• 2 medium tomatoes
• 1 inch piece ginger
• 3 cloves garlic
• 1 unit green chili
• 2 teaspoons coriander powder
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon garam masala
• 1 teaspoon salt
• 1 cup water
• 2 tablespoons cilantro
• 1 tablespoon lemon juice
• 1 cooking spray

Directions

Step 1

Rinse and drain the canned chickpeas under cold water; set aside.

Step 2

Finely chop the onion, tomatoes, ginger, garlic, and green chili.

Step 3

Heat a large non-stick pan over medium heat and lightly coat it with cooking spray.

Step 4

Add the cumin seeds and let them sizzle for about 30 seconds until aromatic.

Step 5

Add the chopped onions and sauté for 4-5 minutes until they turn golden brown.

Step 6

Stir in the chopped ginger, garlic, and green chili, and cook for another 2 minutes.

Step 7

Add the chopped tomatoes, stirring them well into the mixture, and cook for 5 minutes until they break down.

Step 8

Stir in the coriander powder, turmeric powder, red chili powder, and salt.

Step 9

Mix in the chickpeas, ensuring they are well coated with the spice and tomato mixture.

Step 10

Pour in the water, bring to a boil, then reduce heat and let simmer for 15 minutes, stirring occasionally.

Step 11

Stir in the garam masala and simmer for another 5 minutes.

Step 12

Turn off the heat and add lemon juice. Mix well.

Step 13

Garnish with chopped cilantro before serving.

Nutrition Facts

Serving size	(1193.0g)

Amount per serving	% Daily Value*
Calories	610.1

Total Fat 10.5g	0%
Saturated Fat 1.3g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 3804.9mg	0%
Total Carbohydrate 108.8g	0%
Dietary Fiber 27.6g	0%
Total Sugars 27.3g
Protein 27.0g	0%

Vitamin D 0IU	0%
Calcium 333.3mg	0%
Iron 11.8mg	0%
Potassium 1990.8mg	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: 14.8%

Protein: 16.9%

Carbs: 68.2%