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Chana masala

A spicy vegetarian dish that is both quick and delicious!

Make it tonight for a filling, plant-base meal.

Prep Time:
5 minutes
Cook Time:
15 minutes
Calories:
170
Serving Size:
4 servings

Ingredients

  • 2 tbsp (30 mL) canola oil
  • 1 tsp (5 mL) cumin seeds 
  • 1 small onion, finely chopped
  • 1 tbsp (15 mL) grated fresh ginger
  • 1 tsp (5 mL) curry powder
  • 2 tsp (10 mL) garam masala
  • 1 can (28 fl oz/796 mL) diced tomatoes, no salt added
  • 2 cans (19 fl oz/540 mL) chickpeas, drained and well rinsed
  • 2 tbsp (30 mL) lemon juice
  • 1/4 cup (60 mL) coarsely chopped fresh cilantro (for garnish)

Instructions

  1. In saucepan, heat canola oil over medium heat and sauté cumin seeds for about 1 minute.
  2. Add onion, ginger, curry powder and garam masala, and cook for 3 minutes, stirring constantly.
  3. Add tomatoes, chickpeas and lemon juice.
  4. Using spatula, scrape bottom of pan to get all cooking juices. Cover and cook for 10 minutes.
  5. Serve hot with basmati rice, naan bread or dosa and a side salad. Garnish with cilantro.

Notes

Make it even spicier by adding red pepper flakes. 

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2014 Healthy Living Calendar.

Nutritional Information

One serving: 1 1/2 cup (375 ml)

Calories

170

Total Fat

5 g

Saturated Fat

0 g

Cholesterol

0 mg

Sodium

165 mg

Carbohydrates

25 g

Fiber

6 g

Sugar

6 g

Protein

7 g