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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


Ingredients You Need for Healthy Chana Masala [Vegan, Grain-Free]

  • 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

How to Prepare Healthy Chana Masala [Vegan, Grain-Free]

  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.
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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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