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RecipesLunch

Lunch

Chana Masala

An aromatic chickpea curry simmered in a tomato based spicy sauce finished with coriander. A batch that holds up through the week.

Serves
4
Prep
10min
Cook
25min
Total
35min

Programs: Fat Loss, Muscle Gain, Maintenance, Blood Sugar, Cholesterol

Chana Masala

Per serving

Calories
404kcal
Protein
16.4g
Carbs
56.8g
Fat
13.5g
Fibre
13.6g

Ingredients

Measurements

For 4 servings · MetricUS

  • 2 x 400g tinschickpeas, drained and rinsedabout 480g drained
  • 2 tbsprapeseed oil
  • 1 largeonion, finely chopped
  • 4 clovesgarlic, crushed
  • 15gfresh ginger, grated
  • 2 x 400g tinschopped tomatoes
  • 2 tspground coriander
  • 1 tspground cumin
  • 1 tspgaram masala
  • 1 tspchilli powderadjust to taste
  • ½ tspground turmeric
  • 1 tspamchurdried mango powder, or 1 tbsp lemon juice
  • 1 tbspkasuri methidried fenugreek leaves, crushed between fingers
  • 1 tspsaltto taste
  • 15gfresh coriander, choppedto finish
  • 2 x 15oz canschickpeas, drained and rinsedabout 17 oz drained
  • 2 tbspcanola oil
  • 1 largeonion, finely chopped
  • 4 clovesgarlic, crushed
  • ½ ozgrated fresh ginger
  • 2 x 14.5oz cansdiced tomatoes
  • 2 tspground coriander
  • 1 tspground cumin
  • 1 tspgaram masala
  • 1 tspchili powderadjust to taste
  • ½ tspground turmeric
  • 1 tspamchurdried mango powder, or 1 tbsp lemon juice
  • 1 tbspkasuri methidried fenugreek leaves, crushed between fingers
  • 1 tspsaltto taste
  • ¼ cupfresh cilantro, choppedto finish

Method

  1. Build the masala.

    Heat the oil in a large pan over a medium heat. Add the onion and cook for 8 to 10 minutes, stirring often, until deep golden.

    Stir in the garlic and ginger and cook for 1 minute until fragrant.

    Add the tomatoes and salt. Cook for 10 to 12 minutes, mashing them down, until the mixture reduces to a thick paste and the oil starts to separate at the edges. This step is what gives chana masala its depth, don't rush it.

  2. Spice and simmer.

    Stir in the ground coriander, cumin, garam masala, chilli powder and turmeric. Cook for 1 minute to toast the spices in the reduced tomato.

    Add the drained chickpeas and 150ml water. Bring to a simmer and cook for 10 minutes, mashing a few chickpeas against the side of the pan to thicken the sauce further.

  3. Finish and serve.

    Stir in the amchur and crushed kasuri methi. Simmer for 2 more minutes.

    Scatter the fresh coriander over and serve.

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