Chana Masala

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 151.2
  • Total Fat: 2.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 446.6 mg
  • Total Carbs: 25.1 g
  • Dietary Fiber: 8.0 g
  • Protein: 7.3 g

View full nutritional breakdown of Chana Masala calories by ingredient
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Simple, vegan & gluten free Indian dish Simple, vegan & gluten free Indian dish
Number of Servings: 4


    1 1/2 cups onions, chopped
    1 1/2 t cumin seeds
    4 cloves garlic, pressed
    1 T ginger root, grated (or 1t dry powder)
    1 t coriander (powder)
    2 t turmeric
    1/2 t paprika
    2 cups tomato, chopped (fresh or canned)
    1 t salt (optional)
    1 t cayenne pepper (or less)
    1/2 t lemon juice
    2 cups chickpeas (garbanzo beans), cooked or canned
    2 cups frozen chopped spinach


In medium skillet over medium heat, sauté onions in a small amount of water until transparent, stirring frequently. Let water evaporate until pan is fairly dry, then stir in cumin seeds and cook until they are lightly toasted. Stir in pressed garlic and cook, stirring, until fragrant, approx. 2-3 minutes. Add ginger, coriander, turmeric and paprika. Cook, stirring until toasted.

Stir in tomatoes, spinach, salt and cayenne pepper and cook 2 to 3 minutes more. Stir in lemon juice, cook a few seconds, then add chickpeas. Stir well, adding water as needed to thin a bit. Final consistency should be thicker than a soup, more like a thick stew.

Cover and cook 5 to 10 minutes on low. You can also add kale, cauliflower or any other veggies that you like. I think next time I will try peas & carrots.

Serving Size: Makes 4 very large servings - could be 6 smaller ones

Number of Servings: 4

Recipe submitted by SparkPeople user GLITTERMINX.

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