Heart-Healthy Chana Masala
Savor the rich and vibrant flavors of this **Heart-Healthy Chana Masala**, a wholesome twist on the classic Indian dish. Packed with protein-rich chickpeas, aromatic spices like cumin, turmeric, and garam masala, and the bright tang of fresh lemon juice, this comforting recipe is as nourishing as it is delicious. Made with olive oil and loaded with fiber, this one-pot meal is perfect for anyone looking to enjoy a vegan, low-fat dish without compromising on flavor. Ready in just 45 minutes, it’s a quick and easy weeknight dinner that pairs beautifully with nutty brown rice or whole wheat naan. Garnished with fresh cilantro, this dish not only supports heart health but also brings authentic, bold flavors to your table. Perfect for a cozy family meal or a meal prep staple—your taste buds and your body will thank you!
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Recipe Information
Ingredients
- 15 oz can (approximately 425g), drained and rinsed canned chickpeas
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 3 garlic cloves, minced
- 1 inch piece ginger, minced
- 14 oz can (approximately 400g) canned tomatoes, crushed
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.25 teaspoon cayenne pepper
- 1 teaspoon garam masala
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 2 tablespoons lemon juice
- 0.25 cup fresh cilantro leaves, chopped
Instructions
Heat the olive oil in a large pan over medium heat.
Add the chopped onion and sauté for about 5-7 minutes until the onions are translucent and starting to caramelize.
Add the minced garlic and ginger, and sauté for another 2 minutes until fragrant.
Stir in the ground cumin, coriander, turmeric, cayenne pepper, and black pepper. Cook for 1 minute while stirring continuously to release the spices' aroma.
Add the crushed tomatoes and stir well, allowing the mixture to simmer for 5 minutes.
Add the drained and rinsed chickpeas to the pan and mix to combine with the tomato mixture.
Season with salt and garam masala, and allow the stew to simmer on low heat for 15-20 minutes, stirring occasionally.
Before serving, stir in the lemon juice and adjust seasoning as necessary.
Garnish with chopped fresh cilantro leaves just before serving.
Serve your heart-healthy chana masala with brown rice or whole wheat naan for a complete meal.
Nutrition Facts
Calories |
7220 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 120.7 g | 155% | |
| Saturated Fat | 15.7 g | 78% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 33818 mg | 1470% | |
| Total Carbohydrate | 1280.5 g | 466% | |
| Dietary Fiber | 339.2 g | 1211% | |
| Total Sugars | 375.6 g | ||
| Protein | 317.0 g | 634% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3202 mg | 246% | |
| Iron | 104.9 mg | 583% | |
| Potassium | 20687 mg | 440% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
