• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Holistic Chef Academy logo

  • About
  • All Recipes
  • Membership/Login
  • Phuket
  • Navigation Menu: Social Icons

    Connect

    • Facebook
    • Instagram
    • YouTube
menu icon
go to homepage
  • About
  • All Recipes
  • Membership/Login
  • Phuket
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • About
    • All Recipes
    • Membership/Login
    • Phuket
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • YouTube
  • ×

    Home » Recipes

    Chana Masala Curried Chickpeas

    4th February 2021 by Jamie Raftery 2 Comments

    JUMP TO RECIPE

    Chana masala is voted in the top 5 of India's healthiest dishes. Indians eat chana masala at breakfast, lunch, dinner, or as a quick snack from food stalls in the local market. It's gained popularity in the past few years because it's vegan, rich in protein, cost effective, totally delicious and easy to make.

    chickpea masala finished shot

    In this recipe post I will explain all you need to know for how to make this delicious recipe at home.

    What is chana masala

    Chana masala literally means “spicy chickpeas”. Chickpea is the main ingredient of this classic Indian dish.

    In addition to chickpeas; the ingredients of chana masala are usually onion, garlic, chili, ginger, chopped tomatoes, coriander seeds, fresh coriander, amchoor which is dried mango powder, dried pomegranate seeds and garam masala.

    In India, chana masala is usually eaten with pathora or bhatura, a fried bread. The pairing of these two is called chole bhature and is sold everywhere in the street stalls of the country.

    In Pakistan, on the other hand, the aloo chole variant consists of chickpeas and potatoes.

    In Morocco and Algeria, there is a similar chickpea tajine, also hot and spicy, and in Morocco, squash, zucchini or eggplants are frequently added. This dish is usually served on hot steamed couscous.

    Ingredients for making chana masala

    • Coconut or vegetable oil
    • Onion
    • Garlic
    • Green chili
    • Ginger
    • Chopped tomato
    • Cumin seeds
    • Mustard seeds
    • Turmeric
    • Amchur
    • Coriander powder
    • Coriander fresh
    • Cooked chickpeas
    • Lemon
    • Salt
    chickpea chana masala ready to eat

    How to Make Chana Masala

    It takes about 1 hour from start to finish. The aromas that take over your kitchen will be incredible!

    It starts with frying the mustard and cumin seeds in oil. Next add the chopped onion and slowly caramelise, then you add a paste of green chilis, ginger, garlic, lemon juice. The bulk of the flavor comes from the spice mix; coriander, amchoor, ground turmeric and garam masala. Chickpeas add plenty of fiber, texture, and protein, and puréed tomatoes add body and richness.

    Everything is gently simmered for 30 minutes with a lid on to keep all the aromas locked in.

    The finished dish is a thick, stew-like curry that’s extremely flavorful, easy to make, not overly spicy, and the perfect hearty plant-based meal.

    Spice Mix Options

    Garam masala is the spice mix traditionally used in chana masala. Garam masala translates to “hot spice mix” in English. It’s made from a blend of coriander, cumin, cardamom, cinnamon, black pepper, cloves, and other spices that vary by region.

    No two masalas ever taste the same!

    If you don’t have garam masala, here are a few options. Try adding tikka masala mix or you could add a North African Ras-el-hanout spice mix for a Moroccan tagine flavour.

    You can just use some curry powder, it won’t taste the same, but it will be good! If you don’t have either of those, you could likely just omit the spice blend for a French cassoulet experience!

    Chana Masala for health

    Chickpeas are full of good complex-carbohydrates, fiber, plant-protein and essential minerals. Discover more information here on chickpeas - the wonderful super bean, and why you need to be including more in your lifestyle.

    Chana masala is an all round healthy and balanced dish to eat. Although, it does depend on what you serve it with, below are some recommendations.

    Dried chickpeas and fresh chickpea
    The super powered bean

    Chefs Recommendation:

    What to serve chana masala with?

    Here are some recipes and ideas of what will go well served with this chana masala

    • Lentil flatbread
    • Chickpea socca flatbread
    • Fresh mango chutney
    • A simple side salad
    • Steamed rice

    Batch cooking

    This is an ideal dish to make a big batch for 3 days ahead, keep in the fridge or freeze in portions. It's and ideal lunch or dinner main component to keep you fueled and nourished throughout the week.

    Chana masala is a healthy and cost effective dish to add to your weekly menus.

    Does chana masala freeze well?

    Absolutely, it freezes very well. You can package into small batches or single portions and pop in the freezer, where it will keep for up to 3 months.

    chickpea chana masala ready to enjoy eating
    Eat Good = Feel Good

    Happy Cooking my friends

    'To make people happy, that's what cooking is all about'

    Indian food is delicious, have a go at making it. If you try this dish, let me know what you think! Leave a comment in the comments section below. Thank you, friends!

    close up of chickpea chana masala

    Chana Masala Chickpea Curry

    Jamie Raftery
    Healthy, delicious and protein packed Indian chana masala recipe
    5 from 5 votes
    Print Add To My Recipe Collection Go To My Recipe Collections
    Prep Time 20 mins
    Cook Time 40 mins
    Total Time 1 hr
    Course Curry, Main Course
    Cuisine Ayurveda, Indian
    Servings 4 250g portions
    Calories 547 kcal

    Equipment

    • Weighing scales
    • Chopping board
    • Chefs knife
    • Saucepan - medium size
    • Tin foil
    • Mortar and Pestle
    • Wooden spoon

    Ingredients
     
     

    To get started

    • 20 ml Rapeseed oil
    • 1 teaspoon Cumin seed
    • 1 teaspoon Yellow mustard seeds
    • 300 g Onions finely diced
    • 1 teaspoon Baking soda optional

    For the curry paste

    • 30 g Garlic cloves peeled and sliced
    • 20 g Ginger peeled and sliced
    • 3 each Green chili sliced
    • .5 each Lemon juiced
    • 1 teaspoon Pink salt

    Spices you will need

    • 2 teaspoon Turmeric powder
    • 2 teaspoon Garam masala
    • 1 teaspoon Coriander powder
    • 1 teaspoon Amchoor powder

    Other ingredients

    • 350 g Tomato - cherry cut in half
    • 1000 ml Water - filtered more as needed

    Seasonings to finish

    • 30 g Coriander chopped fresh
    • .5 each Lemon juice
    • 1 teaspoon Pink salt to taste
    • 1000 g Chickpeas pre-cooked
    Prevent your screen from going dark while cooking

    Method
     

    • Assemble all ingredients.

    To make the paste

    • Add the sliced garlic, ginger, chili, salt and lemon juice to mortor and pestle or blender, blitz until smooth

    To make the chana masala

    • Add the oil to large frying pan or saucepan.
    • Heat the pan, add the mustard and cumin seeds. Toast gently for 30 seconds until fragrant and the mustard seeds start popping.
    • Add the finely diced onions and optional baking soda (this helps with the carmelisation)
    • Stir well, after 3-4 minutes the onions should be a nice golden colour.
    • Add the paste of garlic, ginger and chili followed by the turmeric, coriander, amchoor and garam masala.
    • Cook our for 2-3 minutes gently, add a splash of water if it is looking a little dry.
    • Next add the cherry tomato (cut them in half first so they cook down easily) and cook out for 3-4 minutes.
    • Now, add the cooked chickpeas and water.
    • Bring to a gentle boil, cover with a saucepan lid or tin foil to keep all the juicy flavour in the chana masaa.
    • Cook out 'low & slow' for about 20-30 minutes, keep stirring regularly so the bottom does not catch.

    To finish chana masala

    • Season to taste with a little lemon juice, pink salt and chopped fresh coriander.
    • Serve with rice or naan bread.
    • Happy days, this is a fantastic recipe to add to your Arsenal!

    Recipe Notes

    Batch Cooking:
    This is a fantastic recipe to make a large batch. It will taste even better the next day after the spices have had some time to relax and infuse. It will keep in the fridge for 3-4 days. 
    You can freeze this in portion sizes for up to 3 months. Then simply take out the night before and warm through.

    ADD YOUR OWN RECIPE NOTES

    Click here to add your own private notes.

    Nutrition Facts

    Serving: 100gCalories: 547kcal (27%)Carbohydrates: 87g (29%)Protein: 27g (54%)Fat: 13g (20%)Sodium: 1500mg (65%)Potassium: 1439mg (41%)Fiber: 23g (96%)Sugar: 18g (20%)Vitamin A: 943IU (19%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 3mg (15%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin C: 74mg (90%)Vitamin E: 2mg (13%)Vitamin K: 119µg (113%)Calcium: 277mg (28%)Copper: 1mg (50%)Folate: 478µg (120%)Iron: 12mg (67%)Manganese: 3mg (150%)Magnesium: 200mg (50%)Phosphorus: 527mg (53%)Selenium: 15µg (21%)Zinc: 5mg (33%)

    ENVIRONMENTAL INFORMATION

    Keyword Gut health, High protein, High-fibre, Plant-based, Sports food, Vegan
    Did you make this recipe?Tag @the_holistic_chef on Instagram so we can see your masterpiece

    Chefs Top Tips & Recipe Variations

    • Try adding diced sweet potato or pumpkin for an added dimension to the dish.
    • Try adding spinach or chard 5 minutes before the end of cooking.
    chickpea chana masala garnished with chopped coriander
    Garnish chana masala with chopped fresh coriander

    Not in a hurry - fancy more curry!?

    Food to nourish the body, mind and soul.

    Here are some more curry and soup recipes for you to try...

    • Thai Green Curry
    • Thai Red Curry
    • Tom Yum Soup
    • Spiced Pumpkin Soup

    « Chickpea Socca Flatbread
    Vegan Thai Omelet | Kai Jeow Cha Om »

    Reader Interactions

    Comments

    1. Thara

      February 04, 2021 at 8:54 pm

      5 stars

      I love chickpea! Thank you so much for sharing this recipe! So delicious😋😋😋

      Reply
    2. Erik Raftery

      February 05, 2021 at 8:09 am

      5 stars

      Supurb dish, protein packed goodness.
      Thanks for sharing ☺️

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    jamie-smiling-in-chef-whites

    Hi, my name is Jamie from Galway in the West of Ireland. I've been cooking in Michelin Star kitchens all around the world for most of my career. In 2015 I launched The Holistic Chef to focus on the nutritional aspects of food. Educate - Inspire - Empower became my mantra and mission. Currently, I'm living and cooking in Phuket, Thailand.

    Read more about Jamie

    Cooked @

    brand-logos-for-restaurants-jamie-cooked-in

    Real Good Food

    The Holistic Chef Academy is a place for discovering healthy and wholesome plant-based vegan recipes to make at home.

    Made with affordable ingredients - minimal fuss - highly nutritional - super tasty and full of love.

    Go to the recipe index

    Seasonal Recipes

    • Vegan Chocolate Spread (4 Ingredients - No Nuts)
    • Turmeric Jamu - Immune Boosting Health Tonic
    • Quinoa Tabbouleh (Complete Protein Salad)
    • Puttanesca - Classic Neapolitan Pasta Recipe

    Trending Recipes

    • Ash Gourd Juice / Winter Melon Juice
    • Spiced Pumpkin Soup - Vegan
    • Burmese Chickpea Tofu (Easy Soy-Free Recipe)
    • Bhindi Masala (Indian Okra Masala)

    Footer

    ^ back to top

    T&C's

    • Privacy Policy

    Evolution

    • Subscribe! For new recipes
    • Healthy Recipe Submission
    • Carbon Removal Pledge

    Connect

    • About
    • Meet The Team
    • Contact
    • Linkedin
    • Cancel Membership

    Copyright © 2022 Holistic Chef Academy on the Foodie Pro Theme