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Delightful Mom Food / Diets / Dairy-Free / Chana Masala Recipe

Last Updated November 22, 2020. Published February 16, 2018 Danielle Fahrenkrug | This post may contain affiliate links which won’t change your price but will share some commission.

Chana Masala Recipe

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Chana Masala is an easy 30-minute healthy Indian recipe! This vegan and gluten-free chickpea dish is simmered in 1-pot with coconut curry spices and a tomato base. Toss this chana masala recipe with rice or serve with a side of roasted vegetables for an irresistible dinner!

Chana Masala is an easy 30-minute healthy Indian recipe! This vegan and gluten-free chickpea dish is simmered in 1-pot with coconut curry spices and a tomato base. Toss this chana masala recipe with rice or serve with a side of roasted vegetables for an irresistible dinner! #vegan #chana #masala #easy #healthy #glutenfree #chickpeas #recipe | Delightfulmomfood.com

A healthy and light chana masala recipe that is quick, easy and ultra delicious!

I rarely make Indian food but absolutely LOVE aromatic curry spices and masala spiced recipes. A couple of my favorite past recipes are this coconut Coconut Curry Soup and  Slow Cooker Curry Rice!

This sauce was originally going to be turned into both chana masala (also known as chole or chickpea) and a tikka (chicken) masala recipe but as I was making the sauce I realized I forgot to get the chicken out of the freezer to thaw! So we get the vegetarian version:-) No disappointment here, this chana masala is amazing, quick and good with anything rice:-)

Chana Masala is an easy 30-minute healthy Indian recipe! This vegan and gluten-free chickpea dish is simmered in 1-pot with coconut curry spices and a tomato base. Toss this chana masala recipe with rice or serve with a side of roasted vegetables for an irresistible dinner! #vegan #chana #masala #easy #healthy #glutenfree #chickpeas #recipe | Delightfulmomfood.com

Since I made a huge batch of slow cooker chickpeas earlier in the week – I was all set to make homemade chickpea masala sauce! Really you can make the sauce and add any protein you like or keep it vegetarian and pour it over cooked rice or roasted potatoes and carrots. Aside from this delicious recipe, I also suggest mixing it with rice then stuffing and baking it in a red or green bell peppers to turn it into stuffed peppers!

What inspired this healthy chana masala recipe? Our Christmas feast at a local Indian restaurant!

We always go out to eat on Christmas Day. Our restaurant selections vary and this year my father-in-law chose an Indian restaurant. We had the best time ordering a smorgasbord of foods that everyone shared. Mostly a ton of chana masala and tikka masala with sides of rice and potatoes and fresh naan bread. The flavors of curry, garlic, onion, masala and turmeric filled tables! Every rice, meat, bean and legume was bathed in masala sauce – so much we licked every last drop! I knew I had to replicate the sauce when I got home.

Chana Masala is an easy 30-minute healthy Indian recipe! This vegan and gluten-free chickpea dish is simmered in 1-pot with coconut curry spices and a tomato base. Toss this chana masala recipe with rice or serve with a side of roasted vegetables for an irresistible dinner! #vegan #chana #masala #easy #healthy #glutenfree #chickpeas #recipe | Delightfulmomfood.com

After Christmas I was home whipping up my own version of a healthy chana masala recipe that you have to try!

Here is why… it only takes a few simple ingredients and the health benefits are unbelievable!

Making Chana Masala Sauce

It is all about those chickpeas! You can use canned chickpeas (garbanzo beans) or make them in the slow cooker and turn any leftovers into hummus or sprinkled on salads another night. To make chickpeas in the slow cooker, add about 2 cups of dried and rinsed beans to the slow cooker with enough water to cover them about 4 inches high. Cover and let the chickpeas cook for about 6 hours. Rinse and drain them before adding them to this recipe.

Masala Ingredients

Indian Spices- Curry, Turmeric, Garam Masala Powder (a blend of traditional spices used in Indian cuisines), Paprika, Garlic, Ginger!

Canned Diced or Stewed Tomatoes!

Onion!

Canned Full-Fat Coconut Milk! 

Add some pretty garnishes such as cilantro, green onion, lime juice and colorful crunchy watermelon radishes!

Health Benefits of Chana Masala

Chana masala is 100 percent plant based and your body will thrive from that! It is high in vitamin C, fiber, healthy metabolism boosting fats, is anti-inflammatory, contains cancer fighting properties and aids in healthy digestion.

Chickpeas are high in fiber and vegan plant-based protein which helps support the digestive system and body composition. They also help the body to feel satisfied and fuller for longer! In addition, chickpeas contain essential vitamins and minerals such as vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium.

Indian spices are known to be some of the best anti-inflammatory spices for your body! Curry spices are incredibly healing and turmeric is the main spice in most Indian dishes. It compliments vegetables and helps prevent cancer, aids to protect the body against heart disease, reduces Alzheimer’s disease symptoms, decreases inflammation and helps the liver to flush out toxins from the body.

Garlic, onion and tomatoes are known to help prevent cancer and consuming cooked tomatoes makes their lycopene content higher than raw. Tomatoes are also an excellent source of fiber, potassium and magnesium.

Canned coconut milk is high in saturated fats that the body can easily metabolize. The fats are actually healthy for brain development and boosting the metabolism (in moderation). It is also a rich source of minerals such as manganese, iron, magnesium, copper, phosphorus, potassium and zinc,  folate, thiamin, vitamin B6, niacin and pantothenic acid.

Chana Masala is an easy 30-minute healthy Indian recipe! This vegan and gluten-free chickpea dish is simmered in 1-pot with coconut curry spices and a tomato base. Toss this chana masala recipe with rice or serve with a side of roasted vegetables for an irresistible dinner! #vegan #chana #masala #easy #healthy #glutenfree #chickpeas #recipe | Delightfulmomfood.com

Masala sauce has become one of my new favorite foods and is literally made with no grains or meat and has satisfying bold flavors! It contains all plant based ingredients and healthy fats from coconut milk! It can be ready in as little as 30 minutes or make it ahead of time for a quick weeknight dinner!

Chana Masala Recipe

This 30-minute easy and healthy Indian Chana Masala recipe is made in 1-pot and simmered to delicious and nutritious perfection in coconut curry spices and a tomato base! Not only is it plump with chickpeas- it is vegan, gluten free and delicious tossed with rice or served with a side of roasted vegetables.
5 from 3 votes
Print Pin Rate
Course: Entree, Main, Main Course, Main Dish
Cuisine: Indian
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 6
Calories: 267kcal
Author: Danielle Fahrenkrug

Ingredients

  • 1 small yellow onion diced
  • 14.5 ounce can organic tomato sauce
  • 1 cup full-fat canned coconut milk
  • 14.5 ounce can organic diced tomatoes
  • 3 garlic cloves minced
  • 1 teaspoon ginger
  • 1 teaspoon curry powder
  • 3/4 teaspoon turmeric
  • 1 tablespoon + 1 teaspoon garam masala
  • 1 teaspoon paprika
  • 1/2 teaspoon pink Himalayan salt
  • 1/4 teaspoon black pepper
  • 3 cups cooked chickpeas drained and rinsed (about two 15-ounce cans)
  • cilantro for garnish
  • green onion for garnish
  • watermelon radish for garnish
  • lime wedges for garnish
  • 2 cups hot cooked rice or quinoa

Instructions

  • In a pot on the stove turn on the heat to medium and add the onion, tomato sauce, coconut milk, diced tomatoes, minced garlic cloves, ginger, curry powder, turmeric, garam masala, paprika, salt and pepper. Stir to combine and cover and simmer for 20 minutes. Add the chickpeas after 10 minutes. If it starts to bubble on the sides turn the heat down slightly.
  • Serve over the rice or quinoa and garnish with fresh lime juice, cilantro, watermelon radish, and green onions.

Notes

Optional to mix tomato sauce with diced tomatoes for a bit of texture. Feel free to use 2 cans of tomato sauce or 2 cans of diced tomatoes if that is more convenient. Opt for low sodium tomato sauce and low sodium diced tomatoes and you can use fresh chickpeas instead of canned to reduce the sodium.
Recipe nutrition is based off 6 servings without rice.

Nutrition

Serving: 6g | Calories: 267kcal | Carbohydrates: 33g | Protein: 10g | Fat: 12g | Saturated Fat: 8g | Sodium: 572mg | Potassium: 746mg | Fiber: 9g | Sugar: 10g | Vitamin A: 565IU | Vitamin C: 15.2mg | Calcium: 84mg | Iron: 4.7mg
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Pin This Healthy Chana Masala Recipe!

Chana Masala is an easy 30-minute healthy Indian recipe! This vegan and gluten-free chickpea dish is simmered in 1-pot with coconut curry spices and a tomato base. Toss this chana masala recipe with rice or serve with a side of roasted vegetables for an irresistible dinner! #vegan #chana #masala #easy #healthy #glutenfree #chickpeas #recipe | Delightfulmomfood.com

 

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About Danielle Fahrenkrug

Danielle Fahrenkrug is the writer and photographer behind Delightful Mom Food. She is also a homeschooling mama who loves food, family, friends, and Jesus with a passion for wine, coffee, and cauliflower bbq pizza. Danielle is also the author for Dairy-Free Gluten-Free Baking Cookbook and Gluten-Free Dairy-Free Cookbook and founder of Delightful Mom Health, a line of high quality health supplements.

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Danielle Fahrenkrug | Recipe Developer
Hi, and welcome to Delightful Mom Food! I'm Danielle, the creator of these simple, healthy, gluten-free recipes that are family friendly. Because eating healthy should be delicious and mean you can still enjoy your favorite foods! I am also the founder of Delightful Mom Health, a line of high quality natural health supplements, 3x cookbook author, and certified health and nutrition life coach.
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