Chana Masala (Spiced Chickpea Curry)

This traditional Indian favorite offers a robust plant-based protein punch powered by fiber-rich chickpeas and light healthy fats.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 600 g cooked chickpeas (drained) · 984 kcal in the whole recipe
• 100 g dry basmati rice · 360 kcal in the whole recipe
• 1 tbsp olive oil (13 g) · 115 kcal in the whole recipe
• 150 g chopped onion (1 medium) · 60 kcal in the whole recipe
• 200 g canned diced tomatoes · 36 kcal in the whole recipe
• 12 g garlic (3 cloves, minced) · 18 kcal in the whole recipe
• 12 g fresh ginger (2 tbsp minced) · 10 kcal in the whole recipe
• 1 tbsp lemon juice (15 g, used instead of amchur) · 3 kcal in the whole recipe
• 10 g fresh cilantro (chopped) · 2 kcal in the whole recipe
• 1 tsp cumin seeds, turmeric, garam masala, chili powder, and salt

Method

1. Boil the dry basmati rice in 200 ml of salted water on low heat for 12 minutes until soft, then rest covered.

   

2. Heat olive oil in a deep pan over medium heat, add cumin seeds and chopped onion, sautéing for 5 minutes until soft.

   

3. Add minced garlic, grated ginger, turmeric, chili powder, and garam masala; stir constantly for 1 minute until fragrant.

   

4. Add canned diced tomatoes, cooked chickpeas, and 150 ml of water; cover and simmer on low heat for 15 minutes to let flavors meld.

   

5. Turn off the heat, stir in lemon juice and fresh cilantro, then serve warm alongside the portioned rice.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.