Among Indian vegetarian dishes, Chana Masala is very popular for its nutritional value and flavor. It originates from northern India and is traditionally made with chickpeas, known as Kabuli Chana in India. However, in Bangladesh, this dish is prepared with Kala Chana (a smaller variety with dark brown skin).
It’s a dish with many variations, using a few or many spices, adding different vegetables like tomatoes and potatoes, or preparing it with or without sauce. Sometimes tamarind pulp is added to provide a touch of acidity to complement the spiciness.
Today I’ve prepared the sauce‑free version of Chana Masala, but I’ve added cooked potatoes and tomatoes, which helps everything come together nicely. I haven’t added any hot ingredients, but if you like it spicy, you can add a little red chili powder.
How to Make Chana Masala?
Preparation time: 10 minutes
Cooking time: 45 minutes
Total Time: 55 minutes
Ingredients
| Ingredient | Quantity |
|---|---|
| Cooked chickpeas or from a jar | 250 g |
| Medium‑sized cooked potatoes, diced | 2 |
| Tomatoes, diced into small cubes | 2 |
| Small onion, cut into julienne strips | 1 |
| Garlic and ginger paste | 2 teaspoons |
| Chopped fresh cilantro for garnish | 7‑8 sprigs |
| Lime juice (optional) | of half a lime |
| Salt | to taste |
| Spices | |
| Cumin seeds | ½ teaspoon |
| Ground cumin | 1 teaspoon |
| Ground coriander | 1 teaspoon |
| Turmeric powder | 1 teaspoon |
| Garam masala | 1 teaspoon |
| Red chili powder (optional) | ½ teaspoon |
Step-by-step Instructions:
- We soak the chickpeas overnight (this step is not necessary if you choose the canned chickpea option).
- We put them to cook with water and salt.
- We mix the powdered spices in a cup with a little water. This step prevents the spices from burning when we add them to the oil.
- Heat a small saucepan with oil over medium heat. Once hot, add cumin seeds. When they begin to toast, add the sliced onion.
- When the onion starts to brown, add the garlic and ginger paste and fry for a few seconds. Add the spice mix and continue to fry for a few minutes until the spices begin to separate from the oil.
- Add the cooked chickpeas and salt. Sauté everything together for a couple of minutes. Add the diced potatoes and tomatoes. Stir everything well and add a little water (about half a cup). Cover the pot and cook for five to six minutes, or until the water is absorbed.
- We turn off the heat and uncover the pot. We sprinkle fresh cilantro over the top and cover it again. We let it sit for a few minutes so the cilantro aroma can infuse the stew.
- Add a squeeze of lime juice on top just before serving (this step is optional) with chapati or bread.
Nutritional Facts for Authentic Chana Masala
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Serving Size | 1 bowl | — |
| Calories | 290 kcal | 15% |
| Carbohydrates | 36 g | 13% |
| Protein | 11 g | 22% |
| Total Fat | 11 g | 14% |
| Saturated Fat | 2 g | 10% |
| Cholesterol | 0 mg | 0% |
| Sodium | 540 mg | 23% |
| Potassium | 620 mg | 13% |
| Fiber | 10 g | 36% |
| Sugars | 7 g | — |
| Vitamin A | 480 IU | 10% |
| Vitamin C | 14 mg | 16% |
| Calcium | 90 mg | 7% |
| Iron | 4 mg | 22% |
Note: Nutritional values are approximate and may vary depending on the chickpeas, oil, and spices used. Authentic chana masala is a flavorful and protein‑rich South Asian curry made with chickpeas, tomatoes, onions, and aromatic spices.
*Percent Daily Values are based on a 2,000‑calorie diet.