Description
This High-Protein Vegan Chana Masala is a boldly spiced, nutrient-packed Indian classic that’s as comforting as it is nourishing. Chickpeas simmered in a richly seasoned tomato-onion gravy create a filling and flavorful meal. Ideal for weeknight dinners or meal prep, it’s naturally gluten-free and loaded with plant-based protein.
Ingredients
1 tablespoon oil (vegetable or coconut)
1 teaspoon cumin seeds
1 medium onion, finely chopped
3 cloves garlic, minced
1 tablespoon fresh ginger, grated
1 green chili, chopped (optional)
2 teaspoons ground coriander
1 teaspoon turmeric powder
1 teaspoon paprika or chili powder
1 teaspoon salt (adjust to taste)
2 medium tomatoes, chopped (or 1 cup canned)
2 cups cooked chickpeas (or 1 can, rinsed)
1 cup water or vegetable broth
1 teaspoon garam masala
2 tablespoons chopped cilantro (for garnish)
1 lemon wedge (optional, for serving)
Instructions
1. Heat oil in a heavy-bottomed pan over medium heat. Add cumin seeds and let them sizzle until fragrant.
2. Add the chopped onion and sauté until golden brown.
3. Stir in garlic, ginger, and green chili. Sauté for about 1 minute.
4. Add ground coriander, turmeric, paprika or chili powder, and salt. Stir well.
5. Add chopped tomatoes and cook until soft and the oil starts to separate from the mixture.
6. Stir in chickpeas and pour in the water or broth. Bring to a boil.
7. Reduce heat and simmer for 15–20 minutes.
8. Stir in garam masala and simmer for another 2–3 minutes.
9. Taste and adjust seasoning.
10. Garnish with chopped cilantro and serve with rice or naan.
Notes
For extra creaminess, blend half of the cooked chickpeas before adding them to the sauce.
The dish gets more flavorful the next day—perfect for make-ahead meals.
You can add leafy greens like spinach in the last 5 minutes of simmering for extra nutrients.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Indian
Nutrition
- Serving Size: 1 bowl
- Calories: 310
- Sugar: 8g
- Sodium: 540mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 13g
- Cholesterol: 0mg