Easy Channa Masala
Published Jan 05, 2015, Updated Jul 24, 2023
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This chickpea channa masala is a healthier version of the classic Indian dish. Serve with brown rice and vegetables for a flavorful meal that’s packed with plant-based protein.
Today’s post makes me incredibly happy for a couple reasons. One, my good friend (both online and in real life), Gina of The Fitnessista, has a new book out! I’m so pumped for her. And two, there’s healthy Indian food involved.
Hello there channa masala.
Back to that deliciousness soon, first let me tell you more about Gina’s new book. It’s titled HIIT It! and in the intro of the book Gina says, “This isn’t a ‘diet book’ and it’s not a workout book. Though I hope you find new diet strategies and tons of new workouts, the goal is to help you create the best lifestyle for YOU.” I think those two sentences explain the book and Gina’s approach to living a healthy lifestyle quite well.
I’ve had the book for a couple weeks now and tried a few of the recipes including the channa masala.
Isaac and I love Indian food so when I saw channa masala in the recipe section I jumped at the chance to make it. We eat Indian out often (Lehja is our favorite spot), but we don’t cook it at home much because for some reason Indian cuisine seems kind of intimidating to me. Maybe all the spices!? That said, Gina’s recipe was really easy, took less than 20 minutes and tasted delish! Oh, and the recipe made a ton. We took a portion to our NYE party to share with everyone and still had leftovers for healthy meals over the next couple days. It was great. Definitely a must-try recipe.
- 1 sweet onion, chopped
- 2 cloves of garlic, minced
- 1/2 teaspoon minced fresh ginger
- 2 Tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1/2 teaspoon ground coriander
- 1/2 teaspoon garam masala
- 1/4 teaspoon cayenne, optional
- 1/4 – 1/2 teaspoon sea salt
- 1/8 teaspoon pepper
- 2 14-16 oz cans of chickpeas (garbanzo beans), rinsed and drained
- 1 28 oz can of peeled tomatoes
- juice of one lemon
- for serving: steamed vegetables, rice, or quinoa
- In a large saute pan, cook the onions, garlic and ginger on medium heat in a little olive oil or butter until translucent.
- Next, add the spices (cumin, turmeric, coriander, garam masala, cayenne, salt and pepper) and use a wooden spoon to stir and coat the onion/garlic mixture.
- Add in the chickpeas and tomatoes, reducing the heat to low. Use a spoon or spatula to break up the tomatoes into the mixture. Allow to cook on low for 10 minutes.
- Remove from the stove and sever over steamed vegetables, brown rice or quinoa.
Nutrition information is automatically calculated, so should only be used as an approximation.