Low Fat Channa Masala
Dive into the vibrant flavors of this Low Fat Channa Masala, a healthier twist on the classic Indian dish. Made with hearty canned chickpeas and simmered in a fragrant blend of spices like curry powder, turmeric, and garam masala, this recipe is perfect for those looking for a satisfying yet light meal. Fresh ingredients like onion, tomato, ginger, garlic, and green chili create a rich and wholesome base, while a hint of lemon juice adds a fresh, tangy finish. With a cooking time of under 30 minutes, this one-pot dish is ideal for busy weeknights. Serve it with steamed rice or warm flatbread for a delicious, plant-based meal that's high in fiber, low in fat, and packed with flavor. Perfect for vegans, vegetarians, or anyone wanting to enjoy a guilt-free comfort meal!
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Recipe Information
Ingredients
- 2 cups canned chickpeas
- 1 large onion
- 1 large ripe tomato
- 1 inch piece ginger
- 3 units garlic cloves
- 1 unit green chili
- 2 teaspoons curry 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 vegetable broth
- 0.25 cup fresh cilantro
- 1 tablespoon lemon juice
- 1 spritz olive oil spray
Instructions
Drain and rinse the canned chickpeas under cold water and set aside.
Finely chop the onion, tomato, ginger, garlic, and green chili.
Heat a large non-stick skillet over medium heat and apply a light coating of olive oil spray.
Add the cumin seeds to the skillet and toast them for about 30 seconds until they start to splutter and become fragrant.
Add the chopped onion to the skillet and sauté for 5 minutes until they turn translucent.
Add the ginger, garlic, and green chili, and sauté for another 2 minutes.
Stir in the chopped tomato and add the curry powder, turmeric, red chili powder, and salt. Cook for another 5 minutes until the tomato softens and the spices are well incorporated.
Add the rinsed chickpeas to the skillet and mix well to coat them with the spice mixture.
Pour in the vegetable broth and bring the mixture to a simmer.
Cover the skillet with a lid and let it cook for 15 minutes, allowing the flavors to meld together and the sauce to thicken.
Remove from heat, stir in the garam masala, and adjust seasoning if necessary.
Garnish with freshly chopped cilantro and squeeze lemon juice over the top before serving.
Serve hot with rice or flatbread for a complete meal.
Nutrition Facts
Calories |
694 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5711 mg | 248% | |
| Total Carbohydrate | 123.9 g | 45% | |
| Dietary Fiber | 28.9 g | 103% | |
| Total Sugars | 31.3 g | ||
| Protein | 31.0 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 326 mg | 25% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 2310 mg | 49% | |
*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.
