Description
Spice up your dinner routine with this *High-Protein Vegan Chana Masala*! This easy recipe is perfect for anyone looking for quick, nourishing, plant-based meal ideas. It’s loaded with fiber-rich chickpeas simmered in a fragrant tomato-based sauce with warming Indian spices. Ideal for a cozy weeknight dinner, part of your meal prep rotation, or a protein-packed addition to your healthy food ideas collection. Whether you’re into vegan dishes, gluten-free options, or simply need a comforting yet clean meal, this is the recipe to try!
Ingredients
1.5 cups cooked chickpeas (or 1 can, drained and rinsed)
1 large onion, finely chopped
3 cloves garlic, minced
1 tablespoon ginger, minced
1.5 cups canned crushed tomatoes
1 green chili, chopped (optional)
1 teaspoon cumin seeds
2 teaspoons ground coriander
0.5 teaspoon turmeric powder
1 teaspoon garam masala
1 teaspoon paprika
0.75 teaspoon salt (adjust to taste)
1 tablespoon lemon juice
2 tablespoons chopped fresh cilantro
1 tablespoon oil or 2 tablespoons water (for sautéing)
Instructions
1. Chop onion, garlic, and ginger. Rinse chickpeas and prep spices.
2. Heat oil or water in a pan over medium heat. Add cumin seeds and cook for 30 seconds.
3. Add onions and sauté until golden and soft, about 7–8 minutes.
4. Stir in garlic, ginger, and green chili. Cook for 1 minute.
5. Add coriander, turmeric, paprika, and salt. Mix well.
6. Pour in crushed tomatoes. Simmer for 10–12 minutes until thick.
7. Add chickpeas. Stir and simmer uncovered for 15–20 minutes.
8. Turn off heat, add lemon juice, and adjust salt.
9. Garnish with chopped cilantro before serving.
Notes
For deeper flavor, let the masala simmer on low for longer.
Adjust the spice level by using more or less green chili or paprika.
Always finish with fresh lemon juice to balance the richness.
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 7g
- Sodium: 520mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 0mg