Low Sodium Channa Masala
Dive into a wholesome twist on traditional Indian cuisine with this Low Sodium Channa Masala recipe, a heart-healthy delight brimming with bold flavors. Made with no-salt-added canned chickpeas, pureed tomatoes, and aromatic spices like cumin, coriander, and garam masala, this comforting dish ensures all the vibrant taste of classic channa masala without the added sodium. Fresh garlic, ginger, and optional green chili bring depth and heat, while a finishing splash of lemon juice and cilantro brightens every bite. Ready in under an hour, this low-sodium marvel is perfect served with steamed rice or warm roti, making it ideal for weeknight dinners or meal prep. Embrace guilt-free indulgence with this flavorful, nutrient-packed recipe!
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Recipe Information
Ingredients
- 2 cups canned chickpeas (no salt added)
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon ginger root, grated
- 2 cups tomatoes, pureed
- 1 green chili pepper, chopped (optional for spice)
- 1 teaspoon ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon garam masala
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder (optional for spice)
- 0.25 cup fresh cilantro, chopped
- 1 tablespoon lemon juice
- 1 cup water
Instructions
Rinse the canned chickpeas thoroughly under cold water to wash away any excess salt.
In a large skillet or saucepan, heat the olive oil over medium heat.
Add the chopped onion and sauté until it becomes translucent, about 5-7 minutes.
Stir in the minced garlic and grated ginger, and cook for an additional 2 minutes until fragrant.
Add the pureed tomatoes and chopped green chili, and stir well.
Mix in the ground cumin, ground coriander, garam masala, turmeric powder, and red chili powder if using. Cook for another 5 minutes, allowing the spices to blend with the tomatoes.
Add the rinsed chickpeas to the pan and pour in the water, stirring everything together.
Bring the mixture to a gentle simmer, cover, and let it cook for approximately 15 minutes, allowing the flavors to meld and the sauce to thicken slightly.
Taste and adjust the spices if needed. Remember that this is a low-sodium recipe, so avoid adding salt.
Remove from heat and stir in the lemon juice and fresh chopped cilantro.
Serve the Channa Masala hot, garnished with additional cilantro if desired. Pair with steamed rice or roti for a complete meal.
Nutrition Facts
Calories |
1359 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 188 mg | 8% | |
| Total Carbohydrate | 204.0 g | 74% | |
| Dietary Fiber | 50.7 g | 181% | |
| Total Sugars | 56.1 g | ||
| Protein | 56.7 g | 113% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 487 mg | 37% | |
| Iron | 26.8 mg | 149% | |
| Potassium | 4253 mg | 90% | |
*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.
