Sugar-Free Chana Masala

Discover the wholesome flavors of Sugar-Free Chana Masala, a guilt-free twist on the classic Indian dish. This recipe showcases tender chickpeas simmered in a rich, aromatic tomato-based sauce infused with the bold flavors of cumin, coriander, turmeric, and garam masala. There's no added sugar here—just the natural sweetness of ripe tomatoes, making it a perfect option for those seeking a healthy, diabetic-friendly, or low-sugar meal. Packed with plant-based protein, fiber, and warming spices, this easy skillet dish comes together in just 45 minutes, making it an excellent choice for busy weeknights. Serve with fluffy steamed rice, cozy naan, or enjoy it as a standalone vegan delight, topped with fresh cilantro for a vibrant finish.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 15 ounces canned chickpeas (garbanzo beans), drained and rinsed
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 small green chili (or to taste), chopped
• 14 ounces canned tomatoes, crushed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 1 teaspoon garam masala
• 0.5 teaspoon red chili powder (optional)
• 1 teaspoon salt
• 1 cup water
• 0.25 cup fresh cilantro, chopped (for garnish)

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for about 5 minutes until it is soft and turning golden brown.

Step 3

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

Step 4

Add the ground cumin, ground coriander, turmeric powder, garam masala, and optional red chili powder. Stir well to coat the onions and garlic with the spices.

Step 5

Pour in the crushed tomatoes and cook for about 5 minutes, allowing the flavors to meld and the tomatoes to thicken slightly.

Step 6

Add the drained and rinsed chickpeas to the skillet, stirring to combine them with the tomato sauce and spices.

Step 7

Pour in 1 cup of water and add salt. Stir well, then bring to a gentle simmer.

Step 8

Reduce the heat to low, cover the skillet, and let it cook for about 15 minutes, stirring occasionally until the chickpeas are tender and the sauce has thickened to your liking.

Step 9

Remove the lid and taste, adjusting seasoning if needed.

Step 10

Garnish with freshly chopped cilantro before serving.

Step 11

Serve hot with steamed rice or warm naan.

Nutrition Facts

Serving size	(1353.4g)

Amount per serving	% Daily Value*
Calories	1186.4

Total Fat 41.8g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 4115.7mg	0%
Total Carbohydrate 167.1g	0%
Dietary Fiber 46.5g	0%
Total Sugars 43.3g
Protein 47.5g	0%

Vitamin D 0IU	0%
Calcium 443.4mg	0%
Iron 21.2mg	0%
Potassium 2661.7mg	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: 15.4%

Carbs: 54.1%