Chana Masala in 30 Minutes (Protein Rich and Flavorful)

Chana masala is a healthy 30 minute one pot Indian dish with chickpeas in spiced tomato sauce, perfect for dinner or meal prep.

For more Indian-inspired recipes, check out our coconut curry with chickpeas, lentil curry, dal (creamy split lentils), and kidney bean curry.

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

• Chickpeas: Chickpeas, also called garbanzo beans, are the star of this dish. Use canned for convenience or dried chickpeas previously soaked and cooked until tender. Lentils or kidney beans also work for this high protein vegetarian meal.
• Oil: Olive oil is our go-to for a heart-healthy choice. Avocado oil also works well. For a richer taste, try ghee or coconut oil, while canola or sunflower oil are neutral options.
• Flavor base: Onion, garlic, and ginger build the foundation of flavor. Swap in shallots or leeks for onion, or use pre-made ginger garlic paste if you’re short on time.
• Spices: Cumin, coriander, turmeric, and garam masala give depth and warmth. Red pepper flakes add heat, but you can switch to fresh green chilies or chili powder. Curry powder can step in if you don’t have all the spices, though it changes the flavor slightly.
• Tomatoes: Canned crushed or diced tomatoes keep things easy. Fresh vine tomatoes or even cherry tomatoes add brightness, while tomato paste deepens the sauce.
• Broth or water: Use vegetable broth or chicken broth for simmering. We usually dissolve bouillon powder in hot water since it makes groceries lighter and a small tub lasts for weeks.
• Yogurt garnish: A spoon of Greek yogurt adds creaminess. For more protein, choose low-fat Greek yogurt or Skyr. Coconut yogurt is a good dairy-free option.
• Fresh herbs and lemon: Cilantro and lemon juice brighten the dish. Parsley or mint can be refreshing alternatives.
• Sides: Enjoy with naan, roti, or basmati rice. Stir in some spinach or kale for extra greens and a boost of fiber.

Heat olive oil in a large skillet or Dutch oven over medium heat. Sauté the chopped onion for 3 to 5 minutes until soft and golden. Add garlic, ginger, and red pepper flakes, cooking for 1 minute until fragrant. Lower the heat, sprinkle in cumin, coriander, and turmeric, and let the spices bloom for 1 minute. If the pot gets dry, add a small splash of water.

Step 2: Add Chickpeas

Stir in the drained and rinsed chickpeas along with salt and black pepper. Mix well so the chickpeas soak up the flavors of the spiced base.

Pour in the canned tomatoes and broth or water (rinse the tomato can to capture all the flavor). Stir, then simmer gently for 20 to 30 minutes, until the sauce thickens and the chickpeas are tender.

Step 4: Finish and Adjust

Turn off the heat and stir in the garam masala for a final burst of aroma. Taste and adjust with more salt if needed before serving.

Serve chana masala with basmati rice, naan, or paratha, topped with lemon juice and cilantro. Add Greek yogurt or dairy-free yogurt for creaminess, or toss in spinach or kale for extra fiber and nutrients. For more depth, drizzle with chili oil or tadka before serving.

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If you tried this Easy Chana Masala recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!