Low Sodium Chana Masala
Discover the bold and flavorful world of Indian cuisine with this Low Sodium Chana Masala—a heart-healthy twist on a beloved classic! Packed with fiber-rich chickpeas and vibrant spices like garam masala, turmeric, and cumin, this dish delivers authentic taste while being mindful of sodium intake. Fresh garlic, ginger, and green chilies lend a burst of aroma, while a tangy splash of lemon juice and a garnish of chopped cilantro brighten the flavors. Simmered in a rich, low-sodium vegetable broth and no-salt-added tomatoes, this easy-to-make chana masala comes together in just 45 minutes, making it perfect for weeknight dinners or meal prep. Serve it with steamed rice or whole-grain flatbreads for a wholesome, satisfying meal. Keywords: low sodium, chana masala, healthy Indian recipe, chickpea curry, heart-healthy dinner.
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Recipe Information
Ingredients
- 30 oz canned chickpeas
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 4 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 green chilies, deseeded and chopped
- 14.5 oz canned diced tomatoes, no added salt
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 0.5 teaspoon ground turmeric
- 1 teaspoon garam masala
- 0.25 teaspoon cayenne pepper
- 3 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
- 1 cup low sodium vegetable broth
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water to remove excess sodium.
Heat olive oil in a large pan over medium heat. Add the finely chopped onion and sauté until golden brown, about 7-8 minutes.
Add the minced garlic, grated ginger, and chopped green chilies to the pan. Sauté for another 2 minutes until fragrant.
Stir in the ground coriander, ground cumin, ground turmeric, garam masala, and cayenne pepper. Cook for 1 minute while stirring continuously to release the spices' aromas.
Add the no-salt-added diced tomatoes into the pan, along with the vegetable broth. Stir well to combine all the ingredients.
Bring the mixture to a simmer. Once simmering, add the drained and rinsed chickpeas. Stir to coat the chickpeas with the sauce.
Reduce the heat to low and let everything simmer for 15-20 minutes, allowing the flavors to meld and thicken the sauce.
Stir in the lemon juice and adjust the seasoning to taste, if needed.
Garnish with fresh cilantro before serving. Serve hot with rice or low-sodium flatbreads.
Nutrition Facts
Calories |
1267 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.1 g | 57% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2724 mg | 118% | |
| Total Carbohydrate | 180.2 g | 66% | |
| Dietary Fiber | 46.5 g | 166% | |
| Total Sugars | 46.3 g | ||
| Protein | 45.9 g | 92% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 526 mg | 40% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 3123 mg | 66% | |
*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.
