30-Minute Vegan Chana Masala

Quick and easy weeknight dinner with only 283 calories per serving.

Vegan Chana MasalaI’m going to let you in on a little secret. I don’t always feel like cooking. And even when I do feel like whipping something up, I rarely feel like spending more than half an hour in front of the stove. So this vegan chana masala is my go-to recipe at least once a week.

It requires one pot and no more than 30 minutes of your time. And it tastes amazing. There aren’t a lot of wintery recipes that would be both filling and low calorie, so this one is definitely a keeper.

Vegan Chana Masala

One of the reasons I love making this vegan chana masala, besides the fact that it takes less than 30 minutes from start to enjoying a plateful, is that one serving has only 283 calories, 11 grams of fat and is packed with all the vitamins you need to get you through these colder months of the year.

This is the perfect solution for those evenings when you don’t feel like cooking, but still want to eat a homemade meal. Make it your own by experimenting with different spices and herbs, and serve it with your favourite carbolicious side.

30-Minute Vegan Chana Masala

Course Main Course
Cuisine Indian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 people

Ingredients

  • 1 tablespoon olive oil
  • 1 medium brown onion, chopped
  • 1 clove garlic, minced
  • 1 can (400g) diced tomatoes, with juices
  • 1 can (400g) chickpeas, drained and rinsed
  • 1-2 teaspoons garam masala
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground turmeric
  • 1 teaspoon ground coriander, optional
  • 1 teaspoon ground ginger, optional

Instructions

  1. Heat the olive oil in a large saucepan over medium heat, then toss in chopped onions and minced garlic. Sauté for 3 to 5 minutes, until the onions turn translucent.

  2. Add diced tomatoes and chickpeas. Season with garam masala, salt, turmeric and other spices (if using).

  3. Bring to a boil, reduce the heat and let it simmer on medium to low heat for 15 to 20 minutes, stirring occasionally, until it thickens considerably.

  4. Serve with rice, naan or bread rolls. It’s best right away, but you can also save it in an airtight container for the next day.


Nutrition Facts per serving

  • Calories: 283
  • Total Fat: 11g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 5g
  • Polyunsaturated Fat: 1g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 1263mg
  • Potassium: 84mg
  • Carbs: 32g
  • Dietary Fiber: 8g
  • Sugars: 9g
  • Protein: 12g

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