Chana Masala

Chana Masala

Health Rating
Prep Cook Ready in Servings
5 min 15 min 20 min 4


2 tbsp Canola oil
1 can (19oz) Chickpeas, canned, drained (drained and well rinsed)
1/4 cup Cilantro (coriander) (chopped)
1 tsp Cumin seeds
1 tsp Curry powder
2 can(s) (16 oz) Diced tomatoes, canned
2 tsp Garam masala
1 tbsp minced Ginger root
2 tbsp Lemon juice
1 small Yellow onion (chopped)


In saucepan, heat canola oil over medium heat and sauté cumin seeds for about 1 minute. Add onion, ginger, curry powder and garam masala, and cook for 3 minutes, stirring constantly.

Add tomatoes, chickpeas and lemon juice.

Using spatula, scrape bottom of pan to get all cooking juices. Cover and cook for 10 minutes. Garnish with cilantro.

Nutrition Facts

Per Portion

Calories 369
Calories from fat 104
Calories from saturated fat 8.7
Total Fat 11.5 g
Saturated Fat 1.0 g
Trans Fat 0.2 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 5.4 g
Cholesterol 0
Sodium 622 mg
Potassium 944 mg
Total Carbohydrate 52 g
Dietary Fiber 14.2 g
Sugars 6.2 g
Protein 14.1 g

Dietary servings

Per Portion

Meat Alternative 0.8
Vegetables 3.3

Energy sources

About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada