Sugar-Free Chana Masala
Discover the vibrant flavors of Sugar-Free Chana Masala, a wholesome and aromatic Indian dish that’s perfect for those seeking healthier meal options without compromising on taste. This recipe combines protein-packed chickpeas with a rich blend of spices like garam masala, cumin, and turmeric, simmered in a tangy tomato-based sauce for a comforting and flavorful experience. Fresh ginger, garlic, and green chili provide a delicate heat and fragrant notes, while cilantro adds a burst of freshness to finish. Completely free of added sugar, this nutritious recipe is ready in under an hour and pairs beautifully with steamed rice or warm naan bread, making it an ideal choice for a satisfying weeknight dinner or a crowd-pleasing lunch.
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Recipe Information
Ingredients
- 15 ounces canned chickpeas (garbanzo beans), drained and rinsed
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 small green chili (or to taste), chopped
- 14 ounces canned tomatoes, crushed
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 1 teaspoon garam masala
- 0.5 teaspoon red chili powder (optional)
- 1 teaspoon salt
- 1 cup water
- 0.25 cup fresh cilantro, chopped (for garnish)
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion and sauté for about 5 minutes until it is soft and turning golden brown.
Add the minced garlic, grated ginger, and chopped green chili. Sauté for another 2 minutes until fragrant.
Add the ground cumin, ground coriander, turmeric powder, garam masala, and optional red chili powder. Stir well to coat the onions and garlic with the spices.
Pour in the crushed tomatoes and cook for about 5 minutes, allowing the flavors to meld and the tomatoes to thicken slightly.
Add the drained and rinsed chickpeas to the skillet, stirring to combine them with the tomato sauce and spices.
Pour in 1 cup of water and add salt. Stir well, then bring to a gentle simmer.
Reduce the heat to low, cover the skillet, and let it cook for about 15 minutes, stirring occasionally until the chickpeas are tender and the sauce has thickened to your liking.
Remove the lid and taste, adjusting seasoning if needed.
Garnish with freshly chopped cilantro before serving.
Serve hot with steamed rice or warm naan.
Nutrition Facts
Calories |
1186 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.8 g | 54% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4116 mg | 179% | |
| Total Carbohydrate | 167.1 g | 61% | |
| Dietary Fiber | 46.5 g | 166% | |
| Total Sugars | 43.3 g | ||
| Protein | 47.5 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 443 mg | 34% | |
| Iron | 21.2 mg | 118% | |
| Potassium | 2662 mg | 57% | |
*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.
