Your Recipe

Chana Masala

Ingredient Amount Calories
Onions 110g 44kcal
Tomatoes 250g 45kcal
Ginger root 28.3g 23kcal
Turmeric ground 1.5g 5kcal
Garlic 6g 9kcal
Vegetable oil 30g 266kcal
Cumin seed 2.1g 8kcal
Chili powder 0.985g 3kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids 506g 703kcal
Peppers, hot chili, green, raw 90g 36kcal
Coriander ground 1.8g 5kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:
• 1 cup dried chickpeas (or 2 cans, drained and rinsed)
• 1 onion, finely chopped
• 2 tomatoes, pureed (or 1 cup canned tomato puree)
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated or minced
• 1-2 green chilies, finely chopped (adjust to taste)
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder (adjust to taste)
• 1 teaspoon garam masala
• Salt to taste
• 2 tablespoons cooking oil
• Fresh cilantro leaves, chopped (for garnish)
• Lemon wedges (optional, for serving)
Instructions:
1. Prepare the Chickpeas:
o If using dried chickpeas, soak them overnight in water. Drain and rinse the soaked chickpeas. If using canned chickpeas, drain and rinse them well.
2. Cooking the Chana Masala:
o Heat oil in a large pan or pressure cooker over medium heat. Add cumin seeds and let them splutter.
o Add chopped onions and sauté until they turn golden brown.
o Add minced garlic, ginger, and green chilies. Sauté for another minute until fragrant.
3. Add Spices:
o Add coriander powder, turmeric powder, red chili powder, and salt. Sauté for a minute to toast the spices.
4. Add Tomatoes:
o Pour in the tomato puree and cook for 5-7 minutes until the puree thickens and the oil starts to separate from the masala.
5. Cook Chickpeas:
o Add the drained chickpeas to the pan. Mix well to coat them with the masala.
o If using a pressure cooker, add enough water to cover the chickpeas (about 1-1.5 cups). If using a regular pan, add water according to the desired consistency of the gravy.
o Pressure cook for 2-3 whistles or simmer in a pan for 20-25 minutes until the chickpeas are tender and cooked through.
6. Finish:
o Once the chickpeas are cooked, add garam masala and stir well.
o Garnish with chopped cilantro leaves.
o Serve hot with rice or naan bread. Squeeze some lemon juice over the chana masala before serving for extra freshness (optional).

Nutrition Facts
Portion Size 257 g | ml
Amount Per Portion 287
1199
kcal
kilojoules
% Daily Value *
Total Fat 12g 15%
Saturated Fat 1.4g 7%
Sodium 326mg 14%
Total Carbohydrate 38g 14%
Dietary Fiber 10g 37%
Sugar 9.2g
Protein 11g 21%
Vitamin D 0mcg 0%
Calcium 87mg 7%
Iron 2.6mg 14%
Potassium 487mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 44.778 mcg 5%
Thiamin [B1] 0.1 mg 8%
Riboflavin [B2] 0.068 mg 5%
Niacin [B3] 0.925 mg 6%
Pantothenic acid [B5] 0.131 mg 3%
Vitamin B6 0.33 mg 19%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 81.515 mcg 0%
Vitamin C 66.248 mg 74%
Vitamin D 0 mcg 0%
Vitamin E 1.89 mg 13%
Vitamin K 21.78 mcg 18%
Betaine 0.071 mg 0%
Choline 11.241 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 38.2 g 14%
Sugars 9.2 g 18%
Dietary fiber 10.2 g 37%
Carbohydrate 7.4 g 0%
Net carbs 29g
Aminoacids
Nutrient Amount DV
Alanine 0.432 g 0%
Arginine 0.924 g 0%
Aspartic acid 1.263 g 0%
Cysteine 0.139 g 0%
Glutamic acid 2.003 g 0%
Glycine 0.418 g 0%
Histidine 0.273 g 0%
Isoleucine 0.424 g 0%
Leucine 0.699 g 0%
Lysine 0.659 g 0%
Methionine 0.13 g 0%
Phenylalanine 0.527 g 0%
Proline 0.412 g 0%
Serine 0.499 g 0%
Threonine 0.38 g 0%
Tryptophan 0.103 g 0%
Tyrosine 0.249 g 0%
Valine 0.426 g 0%
Minerals
Nutrient Amount DV
Calcium 86.92 mg 7%
Copper 0.44 mg 49%
Fluoride 1.74 mcg 0%
Iron 2.6 mg 14%
Magnesium 56.11 mg 13%
Manganese 1.38 mg 60%
Phosphorus 151.87 mg 12%
Potassium 487.37 mg 10%
Selenium 4.65 mcg 8%
Sodium 326.37 mg 14%
Zinc 1.13 mg 10%
Other
Nutrient Amount DV
Water 194.301 g 0%
Ash 2.209 g 0%