Low Fat Chana Masala
For a wholesome, guilt-free twist on a classic Indian favorite, try this Low Fat Chana Masala recipe! Packed with plant-based protein from tender chickpeas, this dish marries rich, aromatic spices like cumin, turmeric, and garam masala with vibrant tomatoes, onions, and a hint of zesty lemon. Using cooking spray instead of oil keeps it light without sacrificing flavor, making it perfect for health-conscious foodies. Ready in just 45 minutes, this easy, one-pan recipe is a fragrant blend of comfort and nutrition. Serve it with fresh cilantro on top and enjoy alongside fluffy basmati rice or warm whole-grain naan for a nourishing, low-fat meal that doesn't compromise on taste.
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Recipe Information
Ingredients
- 2 cups canned chickpeas
- 1 medium onion
- 2 medium tomatoes
- 1 inch piece ginger
- 3 cloves garlic
- 1 unit green chili
- 2 teaspoons coriander powder
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 teaspoon salt
- 1 cup water
- 2 tablespoons cilantro
- 1 tablespoon lemon juice
- 1 cooking spray
Instructions
Rinse and drain the canned chickpeas under cold water; set aside.
Finely chop the onion, tomatoes, ginger, garlic, and green chili.
Heat a large non-stick pan over medium heat and lightly coat it with cooking spray.
Add the cumin seeds and let them sizzle for about 30 seconds until aromatic.
Add the chopped onions and sauté for 4-5 minutes until they turn golden brown.
Stir in the chopped ginger, garlic, and green chili, and cook for another 2 minutes.
Add the chopped tomatoes, stirring them well into the mixture, and cook for 5 minutes until they break down.
Stir in the coriander powder, turmeric powder, red chili powder, and salt.
Mix in the chickpeas, ensuring they are well coated with the spice and tomato mixture.
Pour in the water, bring to a boil, then reduce heat and let simmer for 15 minutes, stirring occasionally.
Stir in the garam masala and simmer for another 5 minutes.
Turn off the heat and add lemon juice. Mix well.
Garnish with chopped cilantro before serving.
Nutrition Facts
Calories |
610 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.5 g | 13% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3805 mg | 165% | |
| Total Carbohydrate | 108.8 g | 40% | |
| Dietary Fiber | 27.6 g | 99% | |
| Total Sugars | 27.3 g | ||
| Protein | 27.0 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 333 mg | 26% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 1991 mg | 42% | |
*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.
