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September 16, 2025
Chana Masala (Chickpeas and Tomatoes) Recipe
Chana masala combines chickpeas and tomatoes in this delicious blend of Indian spices that creates a satisfying and nutritious vegetarian meal. This protein-rich curry features tender chickpeas simmered in a flavorful tomato-based sauce that's perfectly seasoned with aromatic Indian spices. The combination of hearty chickpeas and tangy tomatoes creates a balanced dish that's both filling and healthy. This versatile curry pairs beautifully with jasmine rice or Indian flatbreads for a complete meal. The authentic spice blend ensures genuine Indian flavors while the simple ingredients make this recipe accessible to home cooks of all skill levels.
This chickpea and tomato recipe is a delicious blend of Indian spices that can be served with jasmine rice or couscous.
Prep Time:
15 mins
Cook Time:
25 mins
Total Time:
40 mins
Servings:
4
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Ingredients
2 tablespoons vegetable oil
1 onion, chopped
1 clove garlic, minced
¾ cup water, divided
1 tablespoon ground coriander
2 teaspoons paprika
1 ½ teaspoons ground ginger
1 teaspoon ground turmeric
¼ teaspoon cayenne pepper
⅛ teaspoon ground black pepper
⅛ teaspoon ground cinnamon
2 (15 ounce) cans chickpeas (garbanzo beans), drained and rinsed
1 (15 ounce) can diced tomatoes in juice
1 large bay leaf
1 (16 ounce) can coconut milk
salt to taste
Directions
Heat oil in a 6-quart Dutch oven or large heavy pot over medium heat; sauté onion until translucent, 5 to 10 minutes. Add garlic and sauté until softened and fragrant, about 5 minutes. Add 1/4 cup water, coriander, paprika, ginger, turmeric, cayenne pepper, black pepper, and cinnamon to onion mixture. Cook and stir until fragrant, 2 to 3 minutes.
Stir chickpeas, tomatoes in juice, remaining 1/2 cup water, and bay leaf into onion mixture; bring to a boil. Reduce heat and simmer until flavors have blended, about 10 minutes. Stir coconut milk into chickpea and tomato mixture; simmer for 2 to 3 more minutes. Add more water if needed and season with salt.
Nutrition Facts (per serving)
| 486 | Calories |
| 32g | Fat |
| 44g | Carbs |
| 11g | Protein |
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| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 486 | |
| % Daily Value * | |
| Total Fat 32g | 41% |
| Saturated Fat 21g | 107% |
| Sodium 603mg | 26% |
| Total Carbohydrate 44g | 16% |
| Dietary Fiber 10g | 36% |
| Total Sugars 4g | |
| Protein 11g | 22% |
| Vitamin C 18mg | 20% |
| Calcium 125mg | 10% |
| Iron 9mg | 48% |
| Potassium 704mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
