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Delícia sem Fronteiras
India

Chana masala, chickpeas in spiced tomato sauce

Chickpeas simmered in a rich sauce of tomato, onion, ginger and spices, finished with lime and cilantro.

Time
35 min
Difficulty
Easy
Per serving
R$3.90
Servings
4 servings
Dish photo

Ingredients

for 4 servings

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Chana masala is one of the most common vegetarian dishes of northern India: chickpeas in a thick sauce of onion, tomato, ginger and spices. It is ready in 35 minutes with canned chickpeas, is vegan and goes with rice, flatbread or roti.

Method

  1. In a wide pot, heat the oil over medium heat and cook the onion for about 8 minutes, until lightly golden.

  2. Add the garlic, ginger and chili and cook for 1 minute, stirring.

  3. Add the cumin, turmeric, paprika and garam masala and stir for 30 seconds, until fragrant.

  4. Add the tomato and a pinch of salt and cook for 8 minutes, mashing with the spoon, until it becomes a thick sauce.

  5. Add the chickpeas and water, partially cover and cook for 12 to 15 minutes, mashing a few chickpeas against the bottom of the pot to thicken the sauce.

    • Turn off the heat, stir in the lime juice and cilantro.
    • Taste, adjust the salt and serve with white rice or bread.

Tips

Mashing a few chickpeas makes the sauce creamy without cream or flour. Browning the onion well at the start is what gives depth. It improves the next day and freezes well.

India · per serving

Nutrients per serving

Calories

351 kcal

Protein

14 g

15% of kcal

Carbohydrate

47 g

51% of kcal

Fat

14 g

34% of kcal · fiber 13 g

Where the calories come from

  • protein15%
  • carbohydrate51%
  • fat34%

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By food

Nutrients of each food, per serving
FoodQty.kcalProt.Share of calories
oil10 g910 g26%
onions55 g220.9 g6%
garlic cloves3 g40.2 g1%
ginger5 g40.1 g1%
red finger chili2.5 g10.1 g0%
ground cumin0.5 g20.1 g1%
turmeric0.8 g20.1 g1%
sweet paprika0.6 g20.1 g1%
ripe tomatoes92 g141 g4%
cooked chickpeas125 g20511 g59%
water75 g00 g0%
lime15 g50.1 g1%
cilantro3.8 g10.1 g0%

Calculated with 13 of 14 ingredients. No data for: garam masala.

Source: TACO (Unicamp), USDA FoodData Central, and editorial estimate. Approximate values. Not medical or nutritional advice.

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