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Chana masala

A spicy vegetarian dish made healthier with the use of canola oil
Recipe and photo provided by CanolaInfo.org
Cooked chickpeas, tomatoes in ceramic pot. Bowl of white rice and pita in background
4 servings / 20 min

Prep 5 min / Cook 15 min

Ingredients
  • 2 tbsp (25 mL) canola oil
  • 1 tsp (5 mL) cumin seeds
  • 1 small onion, finely chopped
  • 1 tbsp (15 mL) grated fresh ginger
  • 1 tsp (5 mL) curry powder
  • 2 tsp (10 mL) garam masala
  • 1 can (28 fl oz/796 mL) diced tomatoes, no salt added
  • 2 cans (19 fl oz/540 mL) chickpeas, drained and well rinsed
  • 2 tbsp (25 mL) lemon juice
  • 1/4 cup (50 mL) coarsely chopped fresh cilantro
  • Optional: Pinch of red pepper flakes
Directions
  1. In saucepan, heat canola oil over medium heat and sauté cumin seeds for about 1 minute.
  2. Add onion, ginger, curry powder and garam masala, and cook for 3 minutes, stirring constantly.
  3. Add tomatoes, chickpeas and lemon juice.
  4. Using spatula, scrape bottom of pan to get all cooking juices. Cover and cook for 10 minutes.
  5. Garnish with cilantro.
Nutritional info per serving (1½ cup/375 mL)
  • Calories 170
  • Protein 7 g
  • Total fat 5 g
    Saturated fat 0 g
    Cholesterol 0 mg
  • Carbohydrates 25 g
    Fibre 6 g
    Sugars 6 g
    Added sugars 0 g
  • Sodium 165 mg
  • Potassium 30 mg