Indian & South Asian · Lunch · Dinner
Chana Masala
चना मसाला
Tender chickpeas simmered in a fragrant tomato, onion and ginger gravy warmed with cumin, coriander and garam masala. This lighter version uses just one tablespoon of oil and offers optional spinach for extra greens.
- Prep
- 15 min
- Cook
- 30 min
- Total
- 45 min
- Serves
- 4
Calories come from: Carbs 61% · Fat 23% · Protein 16%
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Ingredients
For 4 servings- 2 cans (about 3 cups drained)480 gChickpeas, canned, drained and rinsed
- 1 tbsp14 gVegetable oil
- 1 tspCumin seeds
- 2 medium220 gOnions, finely chopped
- 4 cloves12 gGarlic, minced
- 1 tbsp6 gFresh ginger, grated
- 1 small5 gGreen chilli, finely chopped
- 1 can (400 g)Crushed tomatoes, canned
- 2 tspGround coriander
- 1 tspGround cumin
- 1/2 tspGround turmeric
- 1 tspKashmiri chilli powder
- 1 tspGaram masala
- 1 tsp6 gSalt
- 1 cup240 gWater
- 3 packed cups100 gBaby spinach (optional)
- 1 tbsp15 gLemon juice
- 1/4 cupFresh coriander (cilantro), chopped
Steps
- 1
Chop the onions, mince the garlic, grate the ginger and finely chop the green chilli.
- 2
Heat the oil in a large non-stick pan over medium heat.
- 3
Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
- 4
Add the onions and cook for 8–10 minutes, stirring often, until soft and golden; add a splash of the water if they start to stick.
- 5
Stir in the garlic, ginger and green chilli and cook for 1 minute.
- 6
Add the ground coriander, ground cumin, turmeric and chilli powder and stir for 30 seconds.
- 7
Pour in the crushed tomatoes and cook for 5 minutes, stirring, until thickened and the oil starts to separate at the edges.
- 8
Add the chickpeas, salt and the remaining water, then bring to a simmer.
- 9
Cover and simmer for 12–15 minutes, stirring occasionally; mash a few chickpeas against the side of the pan to thicken the gravy.
- 10
If using, stir in the spinach and cook for 1–2 minutes until wilted.
- 11
Turn off the heat and stir in the garam masala and lemon juice; taste and adjust salt.
- 12
Scatter with chopped fresh coriander and serve hot.
Swaps, storage and make-ahead
Swaps
- Use 1 1/2 cups dried chickpeas, soaked overnight and boiled until tender, instead of canned for a cheaper option with less salt.
- Swap the crushed tomatoes for 4 ripe fresh tomatoes, finely chopped, and cook them a few minutes longer until they break down.
- Replace the baby spinach with chopped kale or frozen spinach, adding kale a few minutes earlier so it softens.
- For a milder dish, leave out the green chilli and use sweet paprika instead of Kashmiri chilli powder.
Storage
Cool and refrigerate leftovers within 2 hours in a covered container and eat within 3 to 4 days, reheating until steaming hot and adding a splash of water if it has thickened. It freezes well for up to 3 months, though the spinach will be softer after thawing.
Make ahead
Chop the onions, garlic, ginger and chilli up to a day ahead and keep them covered in the fridge. You can also cook the whole curry a day in advance, since the flavours deepen overnight; stir in the spinach, lemon juice and fresh coriander when reheating.
Nutrition values are for the recipe as written.
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Allergens and nutrition
No major allergens in the ingredients.
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (354 g) | Per 100 g | |
|---|---|---|
| Calories | 269 kcal | 76 kcal |
| Protein | 11.5 g | 3.2 g |
| Carbohydrates | 43.4 g | 12.3 g |
| of which sugars | 11.9 g | 3.4 g |
| Fiber | 11.6 g | 3.3 g |
| Fat | 7.4 g | 2.1 g |
| of which saturated | 0.9 g | 0.3 g |
| Sodium | 1,031 mg | 291 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
