Low Fat Channa Masala

Discover the vibrant flavors of **Low Fat Channa Masala**, a wholesome, guilt-free twist on the classic Indian dish. Packed with protein-rich chickpeas simmered in a fragrant blend of spices like cumin, turmeric, curry powder, and garam masala, this dish delivers bold, authentic taste without excess fat. Made with simple, healthy ingredients like canned chickpeas, fresh tomato, onion, garlic, and vegetable broth, it's lightened up with just a spritz of olive oil spray, making it perfect for health-conscious food lovers. Ready in under 40 minutes, this one-pot recipe is ideal for busy weeknights and pairs beautifully with fluffy rice or warm flatbread. Garnished with fresh cilantro and a dash of zesty lemon juice, it's a nutritious, flavorful meal that’s vegan, low-fat, and irresistibly satisfying!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups canned chickpeas
• 1 large onion
• 1 large ripe tomato
• 1 inch piece ginger
• 3 units garlic cloves
• 1 unit green chili
• 2 teaspoons curry 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 vegetable broth
• 0.25 cup fresh cilantro
• 1 tablespoon lemon juice
• 1 spritz olive oil spray

Directions

Step 1

Drain and rinse the canned chickpeas under cold water and set aside.

Step 2

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

Step 3

Heat a large non-stick skillet over medium heat and apply a light coating of olive oil spray.

Step 4

Add the cumin seeds to the skillet and toast them for about 30 seconds until they start to splutter and become fragrant.

Step 5

Add the chopped onion to the skillet and sauté for 5 minutes until they turn translucent.

Step 6

Add the ginger, garlic, and green chili, and sauté for another 2 minutes.

Step 7

Stir in the chopped tomato and add the curry powder, turmeric, red chili powder, and salt. Cook for another 5 minutes until the tomato softens and the spices are well incorporated.

Step 8

Add the rinsed chickpeas to the skillet and mix well to coat them with the spice mixture.

Step 9

Pour in the vegetable broth and bring the mixture to a simmer.

Step 10

Cover the skillet with a lid and let it cook for 15 minutes, allowing the flavors to meld together and the sauce to thicken.

Step 11

Remove from heat, stir in the garam masala, and adjust seasoning if necessary.

Step 12

Garnish with freshly chopped cilantro and squeeze lemon juice over the top before serving.

Step 13

Serve hot with rice or flatbread for a complete meal.

Nutrition Facts

Serving size	(1171.7g)

Amount per serving	% Daily Value*
Calories	694.3

Total Fat 11.5g	0%
Saturated Fat 1.6g	0%
Polyunsaturated Fat 0.7g
Cholesterol 0mg	0%
Sodium 5711.3mg	0%
Total Carbohydrate 123.9g	0%
Dietary Fiber 28.9g	0%
Total Sugars 31.3g
Protein 31.0g	0%

Vitamin D 0IU	0%
Calcium 326.2mg	0%
Iron 14.6mg	0%
Potassium 2309.5mg	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: 14.3%

Protein: 17.1%

Carbs: 68.5%