Name: Chana Masala
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Ingredients: 1 tsp cumin seed; 1 cup yellow onion; 1 tbsp garlic clove; 1 tbsp ginger; 1 bay leaf; 2 tsp ground cumin; 2 tsp ground coriander; ¾ tsp ground cinnamon; 1 tsp garam masala; ½ tsp garlic powder; ½ tsp salt (optional); 2 cups organic tomatoes; 2 cups organic tomatoes; 3 cups chickpeas; ½ cup vegetable broth; ¼ cup cilantro (optional); ½ cup coconut milk

Summary

Chana Masala features chickpeas simmered in a thick, spiced tomato sauce infused with garlic, ginger, and warming Indian spices. The tomatoes cook down into a robust base that delivers both bold flavor and nourishment. Whether served with rice or flatbread, this dish is a comforting way to enjoy the antioxidant and flavor power of tomatoes.

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Yields2 ServingsPrep Time15 minsCook Time20 minsTotal Time35 mins

Ingredients

1 tsp cumin seed

1 cup yellow onionchopped

1 tbsp garlic clovegrated

1 tbsp gingergrated

1 bay leaf

2 tsp ground cumin

2 tsp ground coriander

¾ tsp ground cinnamon

1 tsp garam masala

½ tsp garlic powder

½ tsp salt (optional)

2 cups organic tomatoesfinely chopped

2 cups organic tomatoespureed

3 cups chickpeashomemade or BPA-free canned, drained

½ cup vegetable brothunsalted, preferably homemade

¼ cup cilantro (optional)

½ cup coconut milk(optional) light

Directions

Assemble your spices first to help this dish come together quickly. Measure out the cumin seeds and set aside. Chop the onion and set aside. Prep the garlic and ginger and set them aside in one bowl. Measure out bay leaf through salt (if using) in a single bowl. That’s four bowls of prepped ingredients, and now you’re ready to go!

Heat a large stovetop pot on medium-high heat. Add the cumin seeds and cook until fragrant, about 1–2 minutes.

Add the onion and cook until translucent, about 2–3 minutes, stirring frequently.

Add water, if needed to deglaze the pan. Turn heat down to medium and stir in the garlic and ginger. Cook for 30–60 seconds.

Add the spices: bay leaf, cumin, coriander, garam masala, cinnamon and salt, if using. Stir well and cook until fragrant, about 30–60 seconds.

Stir in the diced and pureed tomatoes and cook for 1–2 minutes.

Add the vegetable broth and chickpeas. Stir well and simmer for 10 minutes to allow the flavors to concentrate and for the tomatoes to reduce and turn slightly brown (from the spices).

Mash about ¼ of the tomato chickpea mixture with a potato masher or fork. This will thicken the mixture. Simmer for an additional 5 minutes.

Taste and adjust for additional seasoning of choice. Add salt, if desired.

Remove the Chana Masala from the heat and stir in the coconut milk, if using. Sprinkle cilantro on top, if using.

Chef’s Notes

Lower-Fat
To reduce the fat, substitute unflavored and unsweetened plant-based milk for the coconut milk or omit the milk completely. The milk adds a bit of depth to the dish, but isn’t absolutely necessary.

Prep Ahead
Cut and puree the tomatoes ahead of time and store in an airtight container the day before preparing this dish.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 30 days.