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Indian
Chana Masala
The chickpea heavyweight — dark, tangy, tomato-onion gravy and a monster 15 g of fiber a bowl.
471Calories
19.4gProtein
63.5gNet carbs
17.6gFiber
9.9gFat
Ingredients
Tap an ingredient to check it off. Gram weights follow the serving scaler.
3½ cups (550 g) chickpeas, drained
550 g
1 large onion (200 g), finely diced
200 g
1¼ cups (300 g) canned crushed tomatoes
300 g
4 cloves garlic, minced
12 g
1 Tbsp (12 g) grated ginger
12 g
1 Tbsp coriander + 2 tsp cumin + 1 tsp garam masala + ½ tsp turmeric + ¼–½ tsp cayenne + ½ tsp amchur or extra lemon + 1¼ tsp salt
18 g
2½ tsp (10 g) olive oil
10 g
½ lemon, juiced
20 g
cilantro, chopped
20 g
1⅓ cups (240 g) cooked brown rice
240 g
Method
- Brown the onion in the oil properly — 10 unhurried minutes to deep gold. Pale onions make thin chana; this step IS the gravy.
- Add garlic, ginger, and spices; fry 60 seconds until it smells like the restaurant's kitchen door.
- Add tomatoes and simmer 5 minutes, then the chickpeas plus a cup of water. Simmer 15 minutes, mashing a spoonful against the pot wall to thicken.
- Finish aggressively with lemon and cilantro — chana should be tangy first, warm-spiced second.
- Serve over rice, or with the garlic flatbread from this section.
Nutrition facts
Per serving.
Calories471
Total fat9.9 g
Total carbohydrate81.1 g
Dietary fiber17.6 g
Net carbs63.5 g
Protein19.4 g
Net carbs equal total carbohydrate minus fiber and allulose. Values use USDA ingredient data or standard label values and can vary by brand, preparation and portioning. The serving scaler changes ingredient weights, not the per serving nutrition shown here.
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