Chana Masala

Superfood

Exceptional nutritional value

North Indian chickpea curry in a spiced tomato and onion sauce.

Chana Masala — photo 1

Chana masala is chickpeas simmered in a thick sauce of onion, tomato, ginger and garlic, spiced with cumin, coriander, chili and garam masala and finished with lemon juice. A 250 g bowl has about 295 kcal, 10 g fiber and 10 g protein with little saturated fat; most of the fat comes from the cooking oil. Rinsing canned chickpeas removes part of their added salt.

Macronutrients Distribution

Protein: 4g (16.4%)
Fat: 5.4g (22.1%)
Carbs: 15g (61.5%)
Fiber: 4g

Basic Nutritional Info

NutrientValueDV
Protein4g7.1%
Fat5.4g7.7%
Carbs15g5.0%
Simple Sugars5.25gEstimate
Complex Carbs5.75gEstimate
Fiber4g16.0%
Water74g3.0%
Calories1195.3%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
35

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.74g3.7%
Monounsaturated1.25g5.0%
Polyunsaturated2.8g21.5%
Omega-30.84gEstimate
Omega-61.96gEstimate
Trans0.03g1.5%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C4.08mg
Vitamin E0.68mg
Selenium1.89mcg

Vitamins

VitaminAmountUnitDV
vitamin A19.3mcg2.1%
vitamin B10.031mg2.6%
vitamin B20.023mg1.8%
vitamin B30.29mg1.8%
vitamin B60.106mg6.2%
vitamin B925.5mcg6.4%
vitamin B120mcg0.0%
vitamin C4.08mg4.5%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.684mg4.6%
vitamin K13.7mcg11.4%

Minerals

MineralAmountUnitDV
calcium36.7mg3.7%
iron1.01mg5.6%
magnesium20.5mg5.1%
phosphorus56.4mg8.1%
potassium179mg6.9%
sodium333mg14.5%
zinc0.431mg3.9%
copper0.161mg17.9%
manganese0.522mg22.7%
selenium1.89mcg3.4%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 104mg14.9%125%
Isoleucine 160mg11.4%103%
Leucine 264mg9.7%83%
Lysine 250mg11.9%100%
Methionine 101mg9.6%85%
Phenylalanine 295mg16.9%139%
Threonine 143mg13.6%110%
Tryptophan 39mg13.9%114%
Valine limiting161mg8.8%77%

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Values per 100 g

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Main Difficulty: Easy Servings: 4 Total: 55 min

Ingredients

  • Canned chickpeas, drained and rinsed 2 cans (480 g drained)
  • Vegetable oil 3 tbsp
  • Cumin seeds 1 tsp
  • Onion, finely chopped 1 large (150 g)
  • Ginger-garlic paste 25 g
  • Ground coriander 2 tsp
  • Kashmiri chili powder 1 tsp
  • Ground turmeric 1/2 tsp
  • Salt 1 tsp
  • Ripe tomatoes, pureed 3 medium (300 g)
  • Water 200 ml
  • Garam masala 1 tsp
  • Lemon juice 1 tbsp
  • Fresh cilantro, chopped 10 g
Prep
15 min
Cook
40 min

Instructions

  1. 1

    Heat the oil in a heavy pan over medium heat, add the cumin seeds and let them sizzle until fragrant.

  2. 2

    Add the onion and cook for 8-10 minutes, stirring often, until golden brown.

  3. 3

    Stir in the ginger-garlic paste and cook for 1 minute, then add the coriander, chili powder, turmeric and salt.

  4. 4

    Add the tomato puree and cook for 8-10 minutes, until the sauce thickens and oil appears at the edges.

  5. 5

    Add the chickpeas and water, bring to a boil and simmer uncovered for 15 minutes. Mash a few chickpeas against the side of the pan to thicken the sauce.

  6. 6

    Stir in the garam masala and lemon juice and simmer for 2 more minutes.

  7. 7

    Sprinkle with the cilantro and serve with rice or roti.