Chana Masala

Hearty chickpeas simmered in a spiced tomato sauce, accompanied by aromatic cumin rice and soft whole wheat flatbreads.

• Prep: 15 min
• Cook: 30 min
• Total: 45 min
• Servings: 6
• Cuisine: Indian
• Difficulty: Easy
• Cost: $2.08/serving

Dietary

• Vegetarian
• Vegan
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• High-Fiber
• Kosher
• Halal
• Low-Fat
• Low-Sugar
• Low-Saturated-Fat
• Low-Cholesterol

Tags

• one-pot
• boil
• comfort food
• budget-friendly

Ingredients

• 2 can chickpeas (rinsed, drained)
• 2 tablespoon vegetable oil
• 1 yellow onion (large, finely diced)
• 4 clove garlic (minced)
• 1 tablespoon fresh ginger (minced)
• 1 can diced tomatoes
• 2 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1 teaspoon garam masala
• 0.5 teaspoon ground turmeric
• 1.5 teaspoon salt
• 2 cup basmati rice (uncooked)
• 3.5 cup water
• 6 whole wheat flatbreads

Instructions

1. Heat 1 tablespoon vegetable oil in a pot over medium heat. Add 1 teaspoon cumin seeds and cook for 1 minute until popping.
2. Add basmati rice, 3 1/2 cups water, and 1/2 teaspoon salt to the pot. Bring to a boil, cover, reduce heat to low, and cook for 15 minutes.
3. In a separate pan, heat remaining 1 tablespoon vegetable oil over medium heat. Add remaining 1 teaspoon cumin seeds and finely diced yellow onion. Cook for 6 minutes until golden brown.
4. Stir in minced garlic and minced fresh ginger, cooking for 1 minute.
5. Add ground coriander, garam masala, ground turmeric, and remaining 1 teaspoon salt. Stir well for 30 seconds.
6. Pour in canned diced tomatoes with juice. Simmer for 5 minutes until thickened.
7. Add rinsed chickpeas, mashing a small spoonful against the side of the pot to thicken sauce. Simmer uncovered for 12 minutes.
8. Warm whole wheat flatbreads in a dry skillet over medium-high heat for 30 seconds per side. Serve chana masala over cumin rice with flatbreads.

Notes

Mashing a portion of chickpeas directly into the sauce adds rich body without needing extra cream.

Nutrition (per serving)

• Calories: 624
• Protein: 21.4 g
• Carbohydrates: 113.1 g
• Fat: 8.3 g
• Fiber: 11.1 g
• Sodium: 1564 mg
• Saturated Fat: 0.7 g
• Sugar: 9.2 g