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Channa or chole masala is a popular vegetarian dish throughout Northern India. This channa or chole masala is very healthy, nutritious, delicious, and easy to make. Chickpeas and tomatoes are simmered with a mixture of garlic, ginger, onion, and traditional Indian spices like cumin, garam masala, coriander, and turmeric.

Healthy Chana Masala [Vegan, Grain-Free]

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Cooking Time



  • 1 tablespoon oil
  • 1 teaspoon cumin seeds
  • 1/2 medium onion, finely chopped
  • 1 teaspoon peeled, grated fresh ginger
  • 2 medium garlic cloves, grated
  • 1/2 cup tomato purée
  • 1 teaspoon garam masala or channa masala
  • 1 teaspoon ground coriander
  • 1 teaspoon chili powder
  • 1/2 teaspoon turmeric
  • Salt, to taste
  • 1 cup cooked chickpeas
  • 1/2 cup water


  1. Heat the oil in a large frying pan over medium heat. Add the cumin seeds and cook until fragrant, about 30 seconds. Add the onion, ginger, and garlic. Cook until the onions have softened, about 3-4 minutes.
  2. When the onions have softened, add tomato puree and all the spices. Cook, stirring occasionally, until fragrant, about 5-6 minutes.
Once the tomatoes are cooked, add the chickpeas and water. Mix well and bring to a simmer. Reduce the heat to medium-low and cook until the flavors have mixed and the sauce has thickened slightly, about 10 minutes.
  4. Serve the chana masala with rice, naan, or chapatis.

Nutritional Information

Per Serving: Calories: 240 | Carbs: 32 g | Fat: 9 g | Protein: 9 g | Sodium: 58 mg | Sugar: 7 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


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