Cooking Through Lyfe

Cooking with Karin: Chana Masala

Try to make some of your meals vegetarian as this is a heart-healthy and environmentally-friendly way to eat. This Indian-inspired meal is full of fragrant spices. The chickpeas contain carbohydrates, but they also contain fiber and protein, making them a “complex carbohydrate.”

Ingredients: (Serves 4-6)

1 tablespoon canola (rapeseed) oil

2 onions, finely diced

1 garlic clove, minced

2 teaspoons grated fresh ginger

2 teaspoons ground coriander

1⁄2 teaspoon cayenne pepper

1 teaspoon ground turmeric

2 teaspoons ground cumin

2 teaspoons paprika

1 teaspoon garam masala

1⁄2 teaspoon ground cinnamon

2 cups (325 g) chopped fresh

tomatoes or 1 x 15-oz (400-g) can

whole tomatoes with their juices,


2⁄3 cup (150 ml) water

2 x 15-oz (400-g) cans chickpeas,

drained and rinsed

Pinch of salt

Juice of 1⁄2 lemon


1 Heat the oil in a large skillet (frying pan) over medium–high heat.

Add the onions, garlic, and ginger and sauté until starting to brown,

about 5 minutes.

2 Turn the heat down to medium, add the coriander, cayenne,

turmeric, cumin, paprika, garam masala, and cinnamon, and cook

for another minute. Add the tomatoes and their juices, followed by

the water and chickpeas. Simmer for about 10 minutes to let the

flavors meld, then add the salt and lemon juice. Serve the chana

masala with cooked brown rice, quinoa, or couscous.

Nutrition Facts:

Per serving (if serves 4): 217 kcals, 4.7 g fat (0.4 g saturates), 28.2 g carbohydrate

(9.2 g sugars), 10 g protein, 9.2 g fiber, 0.4 g salt

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