Blog | Chana Masala

Natural Health and Wellness for the Whole Family

Chana Masala

ByJoanne Aponte, ND October 14, 2021

Chana masala can be enjoyed as a stew on its own, or it can be delicious with brown or basmati rice or cauliflower rice for a low carb option.  

Leftovers will keep covered in the refrigerator up to 4 days, or in the freezer up to 1 month.

Ingredients

  • 3 Tbsp olive oil
  • 1 medium white or yellow onion, finely diced
  • 1 Tbsp ground cumin
  • 3/4 tsp sea salt (divided // plus more to taste)
  • 6 cloves garlic, finely minced (6 cloves yield ~3 Tbsp)
  • 2 Tbsp fresh ginger, finely minced
  • 1/2 cup fresh cilantro, chopped
  • 2-3 fresh green chilies, sliced with seeds (reduce amount if you prefer less heat)
  • 1 Tbsp ground coriander
  • 1 tsp chili powder
  • 1 tsp ground turmeric
  • 1 28-ounce can pureed or finely diced tomatoes (if unsalted, you’ll add more salt to the dish)
  • 2 15-ounce cans chickpeas, rinsed
  • 1 tsp garam masala
  • 2-3 tsp coconut sugar or honey (optional)
  • 2 Tbsp lemon juice (plus more to taste)

Instructions

  • Heat a large pot over low heat. Once hot, add  olive oil (do not let smoke), onion, cumin, and one-third of the salt (1/4 tsp as original recipe is written // adjust if altering batch size).
  • Add garlic, ginger, cilantro, onion and green chilies to the pan.
  • Next add ground coriander, chili powder, and turmeric and stir to coat. Add a little more oil at this point if the pan is looking dry.
  • Next add tomatoes and chickpeas and remaining salt (1/2 tsp as original recipe is written). If the mixture looks a little too thick, add up to 1 cup (240 ml) water. You’re looking for a semi-thick soup consistency at this point, as it will cook down into more of a stew.
  • Increase heat to medium high until it reaches a rolling simmer, then reduce heat to low or medium-low and maintain a simmer (uncovered) for 15-20 minutes, or until thick and stew-like. Stir occasionally.
  • When the chana masala is thickened and bubbly, taste and adjust seasonings as needed, adding more salt for saltiness, chili powder for heat, or a bit of coconut sugar or honey for sweetness and to offset the heat of the chilies.
  • Remove from heat and add lemon juice and garam masala. Stir to mix, then let cool slightly before serving. Fresh cilantro and lemon juice make an excellent garnish.

Recipe adapted form Minimalist Baker  https://minimalistbaker.com/easy-chana-masala/

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.


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