A cozy, plant-based classic β tender chickpeas in a spiced tomato-onion gravy with warm cumin, coriander, and garam masala π€.
Hook: One-pot, pantry staples, weeknight-ready in 35 minutes β‘
Ingredients
Servings: 4
Saved on this device.
π§ Chickpeas: 2 Γ 400 g cans, drained (β500 g / 17.6 oz net) or 500 g cooked
π§ Onion, finely chopped: 1 large (180 g / 6.3 oz)
π Crushed tomatoes (or pureed fresh): 400 g (14 oz)
π« Fresh ginger, grated: 15 g (1 tbsp / 0.5 oz)
π§ Garlic, minced: 10 g (3 cloves / 0.35 oz)
πΆ Green chili, finely chopped (optional): 1
π’ Neutral oil: 30 ml (2 tbsp / 1 fl oz)
πΏ Cumin seeds: 1 tsp (3 g / 0.1 oz)
πΏ Ground coriander: 2 tsp (6 g / 0.21 oz)
πΏ Ground cumin: 1 tsp (3 g / 0.1 oz)
π Turmeric: 1/2 tsp (1.5 g / 0.05 oz)
πΆ Kashmiri chili powder (mild): 1 tsp (3 g / 0.1 oz), to taste
πΏ Garam masala: 1 tsp (3 g / 0.1 oz)
π Amchur (dried mango) 1 tsp (3 g / 0.1 oz) or lemon juice 15 ml (1 tbsp)
π₯ 320 kcalπͺ 12 g proteinπ 49 g carbsπ§ 9 g fat
Macro Split (kcal)
β
β
Macro grams
Advice
Mash 2β3 tbsp chickpeas into the sauce during the simmer to naturally thicken and make the gravy silky.
Why it works: Chickpea starch releases into the liquid, binding the tomato base and helping spices cling to each bite for fuller flavor.
Twist: Stir in 100 ml (3.4 fl oz) coconut milk for a creamy version, or add 150 g (5.3 oz) baby spinach in the last 2 minutes for a Chana Saag vibe.
Status
Bold, comforting, and 100% plant-based β Chana Masala π is your weeknight Indian hug in a bowl. #grannyzen #chanaMasala #indiancuisine #plantbased
Comments