Fridge Friend Recipes
Chana Masala recipe
A classic North Indian chickpea curry with onions, tomatoes and warming spices, served as a comforting dinner.
40 min · Easy · Indian Jump to method
Ingredients
- 2 tbsp vegetable oil
- 1 large, finely chopped onion
- 3 cloves, crushed garlic
- 2 cm piece, grated ginger
- 1 tsp ground cumin
- 2 tsp ground coriander
- 1 tsp turmeric
- 1 tsp chilli powder
- 400 g tinned tomatoes
- 2 x 400 g tins, drained and rinsed chickpeas
- 1 tsp garam masala
- 1 tsp salt
- small handful, chopped fresh coriander
- 1 tbsp lemon juice
| Nutrition | Per servingEstimated |
|---|---|
| Calories | 270 kcal |
| Protein | 10 g |
| Carbohydrates | 36 g |
| Fat | 8 g |
| Saturated fat | 1.1 g |
| Fibre | 9.5 g |
| Sugar | 7.5 g |
| Sodium | 650 mg |
Why this works
A fibre-rich, plant-based curry with moderate calories and protein; overall nutritious, though the salt content is relatively high.
High in fibre. Chickpeas and onions provide substantial fibre, supporting digestive health and helping with satiety and steadier blood glucose responses.
Plant protein and minerals. Chickpeas contribute plant protein, folate, iron and magnesium, which are useful for energy metabolism and blood formation.
Vitamin C and antioxidant compounds. Tomatoes, lemon juice, ginger, garlic and spices add antioxidants; tomatoes also contribute vitamin C, though some is reduced by cooking.
Method
- Heat the oil in a pan over a medium heat.
Let the oil shimmer before adding anything; if it starts to smoke, the pan is too hot and the spices will catch later on.
- Add the onion and cook for 8 minutes until soft and lightly golden.
Keep the heat at a steady medium so the onion softens without colouring too quickly, and stir occasionally to stop any pieces sticking and turning bitter.
- Stir in the garlic and ginger, then cook for 1 minute.
Cook just until the raw edge disappears and the garlic smells fragrant, but do not let it brown or it will taste harsh.
- Add the cumin, coriander, turmeric and chilli powder, and cook for 30 seconds.
Stir constantly so the spices toast in the oil rather than clump, and pull the pan off the heat briefly if they seem to darken too fast.
- Tip in the tinned tomatoes and cook for 5 minutes until reduced.
Cook until the tomatoes lose their raw, sharp smell and the mixture looks thicker and slightly glossy around the edges.
- Add the chickpeas and 150 ml water, then simmer for 15 minutes.
Bring it to a gentle bubble rather than a rolling boil, so the chickpeas stay intact and the sauce has time to thicken evenly.
- Stir in the garam masala and salt, then cook for 2 minutes more.
Add the salt near the end so you can judge the seasoning accurately; after this stage the sauce should be thick, not watery.
- Finish with fresh coriander and lemon juice if using, then serve hot with rice or flatbreads.
Scatter the coriander over the top just before serving so it stays bright, and add the lemon juice gradually to balance the spicing without making the sauce taste sharp.
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