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Indian Style Chickpea Masala (Chana Masala) - Easy Stovetop — a healthy halal vegetarian recipe with 250 calories and 15g protein per serving.
Ingredients
- 2 cans (15 oz each) chickpeas, drained/rinsed (or 1.5 cups dried, soaked & cooked)
- 2 tbsp neutral oil or ghee
- 1 tsp cumin seeds
- 1 large onion, finely chopped
- 1-2 green chilies, slit
- 1 tbsp ginger-garlic paste
- 2-3 tomatoes, pureed (or 1 cup canned crushed)
- 1 tsp turmeric
- 1-2 tsp coriander powder
- 1 tsp cumin powder
- 1-2 tsp garam masala or chana masala powder
- 1 tsp Kashmiri red chili powder (adjust for heat)
- Salt to taste
- 1-2 cups water
- Fresh cilantro, lemon wedges, optional kasoori methi for garnish
Instructions
- 1Heat oil in a pan. Add cumin seeds; let splutter.
- 2Add onion; sauté until golden (7-8 min). Add ginger-garlic and chilies; cook 2-3 min.
- 3Stir in spice powders; roast 30 sec. Add tomato puree; cook until oil separates (~5-7 min).
- 4Add chickpeas, salt, and water. Simmer covered 20-25 min until thickened and flavorful. Mash a few chickpeas for creaminess.
- 5Garnish with cilantro and lemon. Serve with rice, naan, or roti.
Nutrition Per Serving
| Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 250 kcal | 15g | 40g | 8g | 6g |
Nutrition values are estimates.
Halal Note: Ensure all ingredients used are halal-certified. Always verify product labels before purchasing.