Low Sodium Channa Masala

Discover a healthier twist on a beloved classic with this Low Sodium Channa Masala – a rich and aromatic Indian-inspired dish that's big on flavor but light on salt. Made with tender, no-salt-added canned chickpeas, a medley of warm spices like cumin, coriander, and garam masala, and a vibrant base of pureed tomatoes, this recipe delivers all the comforting depth of traditional Channa Masala without the extra sodium. Fresh garlic, ginger, and optional green chili add layers of zest while a splash of lemon juice brightens the dish. Perfect for heart-healthy meal plans, this one-pot wonder comes together in under an hour and pairs beautifully with steamed rice or warm roti. Packed with plant-based protein and bursting with bold flavors, it's a guilt-free, satisfying meal the whole family will love.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups canned chickpeas (no salt added)
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon ginger root, grated
• 2 cups tomatoes, pureed
• 1 green chili pepper, chopped (optional for spice)
• 1 teaspoon ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon garam masala
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder (optional for spice)
• 0.25 cup fresh cilantro, chopped
• 1 tablespoon lemon juice
• 1 cup water

Directions

Step 1

Rinse the canned chickpeas thoroughly under cold water to wash away any excess salt.

Step 2

In a large skillet or saucepan, heat the olive oil over medium heat.

Step 3

Add the chopped onion and sauté until it becomes translucent, about 5-7 minutes.

Step 4

Stir in the minced garlic and grated ginger, and cook for an additional 2 minutes until fragrant.

Step 5

Add the pureed tomatoes and chopped green chili, and stir well.

Step 6

Mix in the ground cumin, ground coriander, garam masala, turmeric powder, and red chili powder if using. Cook for another 5 minutes, allowing the spices to blend with the tomatoes.

Step 7

Add the rinsed chickpeas to the pan and pour in the water, stirring everything together.

Step 8

Bring the mixture to a gentle simmer, cover, and let it cook for approximately 15 minutes, allowing the flavors to meld and the sauce to thicken slightly.

Step 9

Taste and adjust the spices if needed. Remember that this is a low-sodium recipe, so avoid adding salt.

Step 10

Remove from heat and stir in the lemon juice and fresh chopped cilantro.

Step 11

Serve the Channa Masala hot, garnished with additional cilantro if desired. Pair with steamed rice or roti for a complete meal.

Nutrition Facts

Serving size	(1516.6g)

Amount per serving	% Daily Value*
Calories	1359.3

Total Fat 44.3g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 187.8mg	0%
Total Carbohydrate 204.0g	0%
Dietary Fiber 50.7g	0%
Total Sugars 56.1g
Protein 56.7g	0%

Vitamin D 0IU	0%
Calcium 487.1mg	0%
Iron 26.8mg	0%
Potassium 4253.2mg	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: 27.7%

Protein: 15.7%

Carbs: 56.6%