Heart-Healthy Channa Masala
Indulge in the vibrant flavors of 'Heart-Healthy Channa Masala,' a nourishing twist on the classic Indian dish. Packed with protein-rich canned chickpeas and layers of aromatic spices like cumin, turmeric, and garam masala, this recipe is designed to be both wholesome and satisfying. Fresh spinach adds a boost of antioxidants, while a splash of zesty lemon juice enhances the bright and earthy profile. Cooked in low-sodium vegetable broth and olive oil, this heart-smart adaptation keeps things light yet richly flavorful. Ready in just 45 minutes, this easy-to-make dish is perfect for a nutritious weeknight dinner and pairs beautifully with whole-grain naan or basmati rice. A sprinkle of fresh cilantro completes this healthy, plant-based powerhouse!
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Recipe Information
Ingredients
- 2 cups Canned chickpeas
- 1 tablespoon Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 2 cups Tomatoes, diced
- 1 cup Low-sodium vegetable broth
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Garam masala
- 0.5 teaspoon Ground turmeric
- 0.25 teaspoon Cayenne pepper
- 0.5 teaspoon Salt
- 2 cups Fresh spinach
- 1 tablespoon Lemon juice
- 0.25 cup Cilantro leaves, chopped
Instructions
Drain and rinse the canned chickpeas under cold water to reduce sodium content.
Heat olive oil in a large pan over medium heat.
Add the finely chopped onion to the pan and sauté until translucent, about 5 minutes.
Add minced garlic and ginger to the pan and sauté for an additional 1-2 minutes until fragrant.
Add diced tomatoes to the pan and cook for 5 minutes until they begin to soften.
Stir in the vegetable broth, cumin, coriander, garam masala, turmeric, cayenne pepper, and salt.
Add the chickpeas to the pan and bring the mixture to a simmer. Cook for 15-20 minutes, stirring occasionally.
Once the chickpeas are tender and the sauce has thickened, stir in the fresh spinach and cook for 2-3 minutes until wilted.
Remove the pan from heat and stir in lemon juice.
Garnish with chopped cilantro leaves before serving.
Nutrition Facts
Calories |
775 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.4 g | 31% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2817 mg | 122% | |
| Total Carbohydrate | 117.5 g | 43% | |
| Dietary Fiber | 32.0 g | 114% | |
| Total Sugars | 32.1 g | ||
| Protein | 30.4 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 417 mg | 32% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 2678 mg | 57% | |
*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.
