Chana Masala

Recipe Information

Total Time: 

30 minutes



These flavorful chickpeas are quick and easy; a perfect meal served with rice or naan bread and veggies on the side.


  • 2 tablespoons canola oil
  • 2 teaspoons cumin seed
  • 2 cups yellow onion, diced (1 large)
  • 1 1/2 tablespoons garlic, minced
  • 1 jalapeno, seeded, diced fine
  • 1/2 cup ginger root, peeled and grated
  • 1 (15-ounce) can crushed tomatoes
  • 2 teaspoons garam masala spice blend
  • 1/4 cup fresh cilantro, chopped
  • 3 tablespoons lemon juice
  • 2 (15-ounce) cans garbanzo beans, drained
  • 12 ounces filtered water
  • 1 teaspoon sea salt


  1. Heat the canola oil on medium-high heat in a sauce pan. Add the cumin seeds and let sizzle for about 15 seconds; then add the onions.
  2. Sauté for about 5-10 minutes, until edges start to brown. Add jalapenos, garlic, and ginger, and sauté for about 2 more minutes.
  3. Add the tomatoes and garam masala and cook until dark and thick, about 10 minutes, stirring often.
  4. Add cilantro and all remaining ingredients. Bring to a simmer and cover. Cook on low heat for 5 minutes, stirring often.
  5. Season to taste.

Nutritional Information

Per Serving: 345 calories, 13g fat, 0mg cholesterol, 45g carbohydrates, 31g dietary fiber, 34g protein 546 mg sodium