Low-Cal Chana Masala
Spiced chickpea curry in a tangy tomato onion gravy. 320 calories, 16g protein, fiber-rich and vegan-friendly.
Low-Cal Chana Masala has 320 calories per serving, with 16g protein, 50g carbs, 7g fat, and 12g fiber. Prep 10 min, cook 20 min.
Nutrition per serving
1 serving(s)
320
Calories
16g
Protein
32% DV
50g
Carbs
18% DV
7g
Fat
9% DV
* %DV based on a 2000 calorie diet
🫘 12g fiber per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
20 min
Servings
1
Est. Cost
$3.25
Low-Cal Chana Masala
A vibrant, fiber-packed chickpea curry simmered in a tangy tomato-onion gravy with toasted whole spices. Naturally vegan and budget-friendly, it’s a satisfying meal that reheats beautifully.
Ingredients
- 1 cup cooked chickpeas (rinsed if canned)
- 1/2 cup crushed tomatoes
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 tsp garam masala
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp turmeric
- 1 tsp olive oil
- 0.5 cup cooked brown rice
- Salt to taste
- Fresh cilantro and lemon to garnish
Instructions
- Heat olive oil in a pan and add cumin, letting it sizzle 30 seconds.
- Add onion and cook 5 minutes until golden.
- Stir in garlic and ginger and cook 1 minute until fragrant.
- Add coriander, turmeric, and garam masala and toast 30 seconds.
- Pour in crushed tomatoes and simmer 5 minutes until thickened.
- Add chickpeas and 1/4 cup water, then simmer 8-10 minutes.
- Mash a few chickpeas with the back of a spoon to thicken the sauce.
- Serve over brown rice, garnished with cilantro and a squeeze of lemon.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 16g |
| Carbs | 50g |
| Fat | 7g |
| Fiber | 12g |
Tips
- A pinch of amchur (dried mango powder) adds the signature tangy finish.
- Mash some chickpeas to create a thicker, creamier gravy without added fat.
- Pair with whole wheat naan or brown rice for a complete meal.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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