Mediterranean Diet Chana Masala
Embrace the fusion of bold flavors and wholesome ingredients with our Mediterranean Diet Chana Masala recipe—an irresistible vegan dish that brings the best of Indian and Mediterranean cuisines to your table. Tender chickpeas are simmered in a fragrant blend of garlic, ginger, coriander, cumin, turmeric, and garam masala, all enriched with the mellow sweetness of crushed tomatoes and the zest of fresh lemon juice. This easy, one-pan meal is cooked in heart-healthy extra virgin olive oil and garnished with fresh parsley or cilantro, making it the perfect choice for a nourishing, plant-based dinner. Ready in just 35 minutes, this protein-rich, gluten-free recipe pairs perfectly with whole-grain bread or quinoa for a satisfying Mediterranean-inspired twist.
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Recipe Information
Ingredients
- 2 cans (15 oz each) canned chickpeas (garbanzo beans), drained and rinsed
- 2 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon ground turmeric
- 1 teaspoon paprika
- 1 teaspoon garam masala
- 1 can (14 oz) canned tomatoes, crushed
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley or cilantro, chopped
- 1 tablespoon fresh lemon juice
- 0.5 cup water or vegetable broth
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion and sauté until it becomes golden and soft, approximately 5-7 minutes.
Stir in the minced garlic and ginger, and cook for another 1-2 minutes until fragrant.
Add the coriander powder, cumin powder, turmeric, paprika, and garam masala to the pan. Cook while stirring for 1 minute to toast the spices.
Pour in the crushed tomatoes and stir to combine with the spices. Let the mixture simmer for 5 minutes, allowing the flavors to meld.
Add the drained chickpeas to the pan along with the salt, black pepper, and water (or vegetable broth). Mix everything together thoroughly.
Bring the mixture to a gentle simmer, then reduce the heat to low. Cover and let it cook for 10-15 minutes, stirring occasionally.
Remove the lid and taste the chana masala. Adjust seasoning with more salt or pepper if needed.
Just before serving, stir in the fresh lemon juice.
Garnish with chopped fresh parsley or cilantro and serve warm. Enjoy with a side of whole-grain bread or over a bed of quinoa for a complete Mediterranean-inspired meal.
Nutrition Facts
Calories |
1852 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.7 g | 68% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5264 mg | 229% | |
| Total Carbohydrate | 279.9 g | 102% | |
| Dietary Fiber | 77.4 g | 276% | |
| Total Sugars | 62.6 g | ||
| Protein | 84.9 g | 170% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 586 mg | 45% | |
| Iron | 32.5 mg | 181% | |
| Potassium | 3621 mg | 77% | |
*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.
