Chickpea & Potato Masala

13 35 638
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
Chickpea & Potato Masala
Health Highlights


4 cup Brown rice, long-grain, cooked (optional)
1/4 bunch Cilantro (coriander) (optional)
171 gm Plain yogurt, 2% M.F. (optional)
1 can (15oz) Chickpeas, canned, drained
1 can(28oz) Crushed tomatoes canned
2 tbsp Tomato paste, canned
2 tbsp Extra virgin olive oil
1 medium Yellow onion
1 tbsp Garam masala
2 clove(s) Garlic
2 tbsp minced Ginger root
1/2 tsp Sea Salt
454 gm Russet potato


1. Peel the potato and cut it into one-inch cubes. Place the cubes in a sauce pot, add enough water to cover the potatoes by one inch, and bring the pot to a boil over high heat. Boil the potatoes for 5-7 minutes, or until they can easily be pierced with a fork. Drain the potatoes and set them aside.

2. Dice the onion, mince the garlic, and peel and grate the ginger (use a small-holed cheese grater). Add the olive oil, onion, garlic, and ginger to a large deep skillet and sauté over medium heat until the onions are soft and transparent (3-5 minutes).

3. Add the garam masala to the skillet and continue to sauté for about a minute more to toast the spices. It's okay if the spices begin to stick to the surface of the skillet slightly, but be sure not to let them burn.

4. Add the crushed tomatoes and tomato paste to the skillet. Stir to dissolve the tomato paste into the crushed tomatoes and to dissolve the spices off the bottom of the skillet. Allow the sauce to heat through (about five minutes). Taste the sauce and add salt as needed.

5. Drain the chickpeas, then add them to the skillet along with the cooked potatoes. Stir everything to coat in the hot sauce, then heat through. Spoon the Chickpea and Potato Masala over cooked rice (or serve with naan), topped with chopped cilantro and a dollop of plain yogurt (regular or Greek style).



Omit yogurt - for vegan version


are a great source of plant-based protein and are high in fiber!

Nutrition Facts

Per Portion

Calories 638
Calories from fat 125
Calories from saturated fat 21.7
Total Fat 13.8 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 6.6 g
Cholesterol 2.6 mg
Sodium 930 mg
Potassium 1605 mg
Total Carbohydrate 115 g
Dietary Fiber 16.8 g
Sugars 19.3 g
Protein 22.1 g

Dietary servings

Per Portion

Grain 1.9
Meat Alternative 0.6
Milk Alternative 0.2
Vegetables 3.5

Energy sources


Meal Type(s)