Mediterranean Diet Chana Masala

Bursting with vibrant flavors and wholesome goodness, this Mediterranean Diet Chana Masala is a delightful twist on the classic Indian dish, perfectly tailored to a heart-healthy lifestyle. Made with protein-packed chickpeas, aromatic spices like cumin, turmeric, and garam masala, and a luscious base of crushed tomatoes, this recipe delivers a comforting, nutrient-dense meal in just 35 minutes. Sautéed onions, garlic, and ginger enhance the dish with layers of depth, while a splash of fresh lemon juice and a garnish of parsley or cilantro provide a zesty, refreshing finish. Serve this one-pot wonder with whole-grain bread or quinoa for a Mediterranean-inspired feast that’s both satisfying and nourishing. Whether you're meal-prepping or looking for a quick, plant-based dinner, this easy vegan chana masala is sure to become a staple in your kitchen!

Nutriscore Rating: 85/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cans (15 oz each) canned chickpeas (garbanzo beans), drained and rinsed
• 2 tablespoons extra virgin olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 0.5 teaspoon ground turmeric
• 1 teaspoon paprika
• 1 teaspoon garam masala
• 1 can (14 oz) canned tomatoes, crushed
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley or cilantro, chopped
• 1 tablespoon fresh lemon juice
• 0.5 cup water or vegetable broth

Directions

Step 1

Heat the olive oil in a large skillet or saucepan over medium heat.

Step 2

Add the chopped onion and sauté until it becomes golden and soft, approximately 5-7 minutes.

Step 3

Stir in the minced garlic and ginger, and cook for another 1-2 minutes until fragrant.

Step 4

Add the coriander powder, cumin powder, turmeric, paprika, and garam masala to the pan. Cook while stirring for 1 minute to toast the spices.

Step 5

Pour in the crushed tomatoes and stir to combine with the spices. Let the mixture simmer for 5 minutes, allowing the flavors to meld.

Step 6

Add the drained chickpeas to the pan along with the salt, black pepper, and water (or vegetable broth). Mix everything together thoroughly.

Step 7

Bring the mixture to a gentle simmer, then reduce the heat to low. Cover and let it cook for 10-15 minutes, stirring occasionally.

Step 8

Remove the lid and taste the chana masala. Adjust seasoning with more salt or pepper if needed.

Step 9

Just before serving, stir in the fresh lemon juice.

Step 10

Garnish with chopped fresh parsley or cilantro and serve warm. Enjoy with a side of whole-grain bread or over a bed of quinoa for a complete Mediterranean-inspired meal.

Nutrition Facts

Serving size	(1561.3g)

Amount per serving	% Daily Value*
Calories	1851.5

Total Fat 52.7g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 5264.1mg	0%
Total Carbohydrate 279.9g	0%
Dietary Fiber 77.4g	0%
Total Sugars 62.6g
Protein 84.9g	0%

Vitamin D 0IU	0%
Calcium 585.6mg	0%
Iron 32.5mg	0%
Potassium 3621.3mg	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: 24.5%

Protein: 17.6%

Carbs: 57.9%