Low Carb Channa Masala
Discover a fresh, healthy twist on a classic comfort food with this Low Carb Channa Masala recipe. Perfect for those seeking vibrant flavor without the carb-heavy load, this dish combines tender chickpeas, finely chopped cauliflower, and aromatic spices like cumin, coriander, and garam masala to create a rich, flavorful curry. Simmered with tomatoes, ginger, garlic, and a hint of chili, every bite is teeming with warmth and zest. A splash of lemon juice and fresh cilantro add the perfect finishing touch to this satisfying vegetarian meal. Ready in under an hour and ideal for pairing with low-carb sides like cauliflower rice or a crisp salad, it’s a guilt-free way to enjoy authentic Indian flavors while sticking to your dietary goals.
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Recipe Information
Ingredients
- 400 g Chickpeas (canned, drained and rinsed)
- 200 g Cauliflower (finely chopped)
- 2 tablespoons Olive oil
- 1 piece Onion (medium, finely chopped)
- 3 pieces Garlic cloves (minced)
- 1 tablespoon Ginger (minced)
- 1 piece Green chili (chopped, optional)
- 2 pieces Tomatoes (medium, finely chopped)
- 200 g Canned tomatoes
- 1 teaspoon Cumin seeds
- 2 teaspoons Coriander powder
- 1 teaspoon Garam masala
- 1 teaspoon Cumin powder
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Paprika
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro leaves (chopped)
- 1 tablespoon Lemon juice
- 200 ml Water
Instructions
Heat olive oil in a large pan over medium heat.
Add cumin seeds to the hot oil and fry for about 30 seconds until they start to splutter.
Add the chopped onions and cook for about 5 minutes, stirring frequently until they are translucent.
Stir in the minced garlic, ginger, and green chili if using. Cook for another minute until fragrant.
Add the chopped tomatoes and canned tomatoes. Cook for 5 minutes, stirring occasionally, until the tomatoes start breaking down.
Add coriander powder, garam masala, cumin powder, turmeric, paprika, and salt. Stir well to combine and cook for another 2 minutes, allowing the spices to bloom.
Add the chopped cauliflower and drained chickpeas to the pan. Stir to coat them with the masala mixture.
Pour in the water and bring to a simmer. Cover the pan, reduce the heat to low, and let it cook for 15-20 minutes or until the cauliflower is tender.
Uncover the pan and adjust salt to taste. Cook for another 5 minutes to thicken the sauce if needed.
Stir in lemon juice and garnish with fresh cilantro before serving.
Serve hot with your choice of low-carb sides such as cauliflower rice or a salad.
Nutrition Facts
Calories |
1063 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.3 g | 61% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 3511 mg | 153% | |
| Total Carbohydrate | 135.5 g | 49% | |
| Dietary Fiber | 40.2 g | 144% | |
| Total Sugars | 37.0 g | ||
| Protein | 38.1 g | 76% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 466 mg | 36% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 3244 mg | 69% | |
*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.
