Chana masala dish
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Chana masala

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

Calorie Smart
Carb Smart
Vegetarian


Chana masala.

Developed by CanolaInfo.org

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

3 (90 ratings)
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Time required

20 minutes

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