chana masala dish
FLAVOURS OF THE WORLD

Chana masala

A spicy vegetarian dish made healthier with the use of canola oil.

Calorie Smart 
Carb Smart 
Vegetarian

Savoury chana masala in a bowl ready for dinner.

 

Developed by CanolaInfo.org  

4 servings  
20 minutes (prep: 5 mins / cook: 15 minutes) 

3 (1815 ratings)
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Time required

20 minutes

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Carbohydrates

25 g/serving

Ingredients

  • 2 tbsp (25 mL) canola oil
  • 1 tsp (5 mL) cumin seeds
  • 1 small onion, finely chopped
  • 1 tbsp (15 mL) grated fresh ginger
  • 1 tsp (5 mL) curry powder
  • 2 tsp (10 mL) garam masala
  • 1 can (28 fl oz/796 mL) diced tomatoes, no salt added
  • 2 cans (19 fl oz/540 mL) chickpeas, drained and well rinsed
  • 2 tbsp (25 mL) lemon juice
  • ¼ cup (50 mL) coarsely chopped fresh cilantro
  • Optional: pinch of red pepper flakes

 

  • Calories 170
  • Carbs 25 g
  • Sugar 6 g
  • Fibre 6 g

Directions

  1. In saucepan, heat canola oil over medium heat and sauté cumin seeds for about 1 minute.
  2. Add onion, ginger, curry powder and garam masala, and cook for 3 minutes, stirring constantly.
  3. Add tomatoes, chickpeas and lemon juice.
  4. Using spatula, scrape bottom of pan to get all cooking juices. Cover and cook for 10 minutes.
  5. Garnish with cilantro.

Per serving (1½ cup/375 mL)

  • Calories 170
  • Protein 7 g
  • Total fat 5 g
    • Saturated fat 0 g
    • Cholesterol 0 mg
  • Carbohydrates 25 g
    • Fibre 6 g
    • Sugars 6 g
    • Added sugars 0 g
  • Sodium 165 mg
  • Potassium 30 mg

© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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Information presented within Cart2Table is not intended to replace the advice of a healthcare professional.

Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.