Chana Masala | Nutrition Stripped
Eat Well Oct. 1. 2019

Chana Masala

Oct. 1. 2019
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

This delicious Chana Masala is quick and easy to make and the perfect plant-based dinner option to spice up your next meal.

There are plenty of reasons to love Indian cuisine. Cumin, cardamom, and fresh ginger make this dish rich and flavorful with a healthy boost.  Using chickpeas for protein creates a wonderful texture to this dish and its shelf life makes for the perfect addition to your batch-cooking list. We suggest serving Chana Masala with perfectly steamed rice, sweet potatoes or steamed veggies.

Did someone say batch-cooking? Whether you’re a seasoned batch-cooking vet, or just learning the ropes, this Chana Masala is the perfect recipe to incorporate into your repetoiré. It’s quick and easy to make, packed with healthy vitamins and nutrients, and stores perfectly in our favorite glass containers.

If you enjoy this recipe, make sure to try some of our other fun and healthy Indian inspired dishes.

Very Best Tofu Tikka Masala

Turmeric Mashed Potatoes

Creamy Cauliflower Spinach

Healthy Hack

How To Make The Best Rice, Every time

  1. Just use 1 part rice, to 1 1/2 parts water. So if you’re cooking a cup of rice, just use 1 1/2 cups water.
  2. Rinse your rice and add it a medium saucepan with the water and a pinch of salt and pepper.
  3. Bring the water to a simmer, and then put a top on the pot and reduce to low heat.
  4. Steam rice for 8 minutes, or until rice is tender and absorbed all the water.
  5. Fluff with a fork and serve!


The Recipe

Serves 4-6



2 (14-oz) cans whole chickpeas, drained and rinsed

1 (14-oz) can peeled, whole tomatoes

⅓ cup fresh cilantro, roughly chopped

4 cloves garlic

1-inch nob fresh ginger, peeled and finely chopped

1 serrano pepper, seeds removed and diced

Juice from half a lemon

2 tablespoons olive oil or ghee

1 onion, finely diced

½ tablespoon ground cumin

¼ teaspoon baking soda

½ tablespoon ground coriander

½ teaspoon turmeric

2 teaspoons garam masala


Step 1

In a large dutch oven heat olive oil or ghee over medium heat. Add onions and baking soda and cook until beginning to brown and they start to break down. About 10 minutes. add garlic, ginger, and serrano pepper and cook until fragrant and tender about 3 minutes.


Add cumin, coriander turmeric, and garam masala and cook until fragrant, about 30 seconds. Add tomatoes and reduce heat to low. Mash tomatoes with a wooden spoon or potato masher until they are homogenous. Add chickpeas and simmer until tender, about 30 minutes.

Add lemon juice and fresh cilantro and serve with steamed rice.


Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to a month in the freezer, or in the fridge for two weeks. Reheat upon serving.

Can’t wait to see you try it!

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