Exceptional nutritional value
North Indian chickpea curry in a spiced tomato and onion sauce.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4g | 7.1% |
| Fat | 5.4g | 7.7% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 5.75g | Estimate |
| Fiber | 4g | 16.0% |
| Water | 74g | 3.0% |
| Calories | 119 | 5.3% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.74 | g | 3.7% |
| Monounsaturated | 1.25 | g | 5.0% |
| Polyunsaturated | 2.8 | g | 21.5% |
| Omega-3 | 0.84 | g | Estimate |
| Omega-6 | 1.96 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.08 | mg |
| Vitamin E | 0.68 | mg |
| Selenium | 1.89 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 19.3 | mcg | 2.1% |
| vitamin B1 | 0.031 | mg | 2.6% |
| vitamin B2 | 0.023 | mg | 1.8% |
| vitamin B3 | 0.29 | mg | 1.8% |
| vitamin B6 | 0.106 | mg | 6.2% |
| vitamin B9 | 25.5 | mcg | 6.4% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 4.08 | mg | 4.5% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.684 | mg | 4.6% |
| vitamin K | 13.7 | mcg | 11.4% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 36.7 | mg | 3.7% |
| iron | 1.01 | mg | 5.6% |
| magnesium | 20.5 | mg | 5.1% |
| phosphorus | 56.4 | mg | 8.1% |
| potassium | 179 | mg | 6.9% |
| sodium | 333 | mg | 14.5% |
| zinc | 0.431 | mg | 3.9% |
| copper | 0.161 | mg | 17.9% |
| manganese | 0.522 | mg | 22.7% |
| selenium | 1.89 | mcg | 3.4% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 104 | mg | 14.9% | 125% |
| Isoleucine | 160 | mg | 11.4% | 103% |
| Leucine | 264 | mg | 9.7% | 83% |
| Lysine | 250 | mg | 11.9% | 100% |
| Methionine | 101 | mg | 9.6% | 85% |
| Phenylalanine | 295 | mg | 16.9% | 139% |
| Threonine | 143 | mg | 13.6% | 110% |
| Tryptophan | 39 | mg | 13.9% | 114% |
| Valine limiting | 161 | mg | 8.8% | 77% |
Values per 100 g
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Heat the oil in a heavy pan over medium heat, add the cumin seeds and let them sizzle until fragrant.
Add the onion and cook for 8-10 minutes, stirring often, until golden brown.
Stir in the ginger-garlic paste and cook for 1 minute, then add the coriander, chili powder, turmeric and salt.
Add the tomato puree and cook for 8-10 minutes, until the sauce thickens and oil appears at the edges.
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.
Stir in the garam masala and lemon juice and simmer for 2 more minutes.
Sprinkle with the cilantro and serve with rice or roti.