Low Sodium Chana Masala

Delight in the bold, aromatic flavors of Low Sodium Chana Masala, a healthy twist on the classic Indian-inspired dish. This recipe swaps high-sodium ingredients for fresh alternatives like no-salt-added diced tomatoes and low-sodium vegetable broth, making it perfect for heart-conscious eaters without sacrificing taste. A fragrant blend of cumin, coriander, turmeric, and garam masala infuses the tender chickpeas with rich, spiced warmth in every bite. Quick and easy with just 15 minutes of prep, this vibrant vegan dish comes together in under an hour, making it an excellent weeknight dinner option. Serve it over fluffy rice or with low-sodium flatbreads for a wholesome meal that’s as nourishing as it is flavorful.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 30 oz canned chickpeas
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 4 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 green chilies, deseeded and chopped
• 14.5 oz canned diced tomatoes, no added salt
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 0.5 teaspoon ground turmeric
• 1 teaspoon garam masala
• 0.25 teaspoon cayenne pepper
• 3 tablespoons fresh cilantro, chopped
• 1 tablespoon lemon juice
• 1 cup low sodium vegetable broth

Directions

Step 1

Drain and rinse the canned chickpeas thoroughly under cold water to remove excess sodium.

Step 2

Heat olive oil in a large pan over medium heat. Add the finely chopped onion and sauté until golden brown, about 7-8 minutes.

Step 3

Add the minced garlic, grated ginger, and chopped green chilies to the pan. Sauté for another 2 minutes until fragrant.

Step 4

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

Step 5

Add the no-salt-added diced tomatoes into the pan, along with the vegetable broth. Stir well to combine all the ingredients.

Step 6

Bring the mixture to a simmer. Once simmering, add the drained and rinsed chickpeas. Stir to coat the chickpeas with the sauce.

Step 7

Reduce the heat to low and let everything simmer for 15-20 minutes, allowing the flavors to meld and thicken the sauce.

Step 8

Stir in the lemon juice and adjust the seasoning to taste, if needed.

Step 9

Garnish with fresh cilantro before serving. Serve hot with rice or low-sodium flatbreads.

Nutrition Facts

Serving size	(1818.1g)

Amount per serving	% Daily Value*
Calories	1267.2

Total Fat 44.1g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2723.5mg	0%
Total Carbohydrate 180.2g	0%
Dietary Fiber 46.5g	0%
Total Sugars 46.3g
Protein 45.9g	0%

Vitamin D 0IU	0%
Calcium 526.5mg	0%
Iron 18.4mg	0%
Potassium 3123.0mg	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: 30.5%

Protein: 14.1%

Carbs: 55.4%