Spiced Chickpea Tomato Curry (Chana Masala)
Spiced Chickpea Tomato Curry (Chana Masala) features tender garbanzo beans simmered with tomatoes and creamy coconut milk, layered with coriander, turmeric, and a hint of cinnamon. It’s rich yet bright, with gentle heat from cayenne and warmth from ginger. Serve this comforting curry for a cozy weeknight dinner or a satisfying meatless main alongside rice or flatbread.
- Prep15 mins
- Cook25 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spiced Chickpea Tomato Curry (Chana Masala), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 20 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 50
- Heart Health
- 75
- Metabolic
- 54
- Digestive
- 31
- Inflammatory
- 39
- Performance
- 54
- General Wellness
- 1
Heat oil in a 6-quart Dutch oven or a large heavy pot over medium heat; cook the onion until translucent, 5 to 10 minutes.
- 2
Add the garlic and cook until softened and fragrant, about 5 minutes.
- 3
Add 1/4 cup water, coriander, paprika, ginger, turmeric, cayenne pepper, black pepper, and cinnamon to the onion mixture; cook and stir until fragrant, 2 to 3 minutes.
- 4
Stir in the chickpeas, tomatoes with their juice, the remaining 1/2 cup water, and the bay leaf; bring to a boil.
- 5
Reduce the heat and simmer until the flavors have blended, about 10 minutes.
- 6
Stir the coconut milk into the chickpea and tomato mixture; simmer for 2 to 3 more minutes.
- 7
Add more water if needed and season with salt.
- Calories 369.7 kcal Moderate 18%
- Protein 12.4 g Good Source 25%
- Carbohydrate 51.03 g 19%
- Total Fat 13.35 g Moderate 17%
- Saturated Fat 3.56 g Moderate 18%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.3 mg Low Source 1%
- Sodium 358.08 mg Moderate 16%
- Dietary Fiber 13.76 g Good Source 49%
- Total Sugars 10.47 g --
- Added Sugars 1.88 g Low Source 4%
- Calcium 293.87 mg Good Source 23%
- Iron 4.08 mg Good Source 23%
- Potassium 731.45 mg Moderate 16%
- Vitamin A 75.1 mcg Low Source 8%
- Vitamin C 7.48 mg Low Source 8%
- Vitamin D 1.26 mcg Low Source 6%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Spiced Chickpea Tomato Curry (Chana Masala) is made with 16 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Black Pepper, Cayenne Pepper, Coconut Milk, and Diced Tomatoes. Each serving provides about 369.7 kcal, and is a good source of protein.
Recipe Questions
- What is Spiced Chickpea Tomato Curry (Chana Masala) made of?
- The main ingredients are Black Pepper, Cayenne Pepper, Coconut Milk, Diced Tomatoes, Dried Bay Leaves. The full list of 16 is above.
- How long does it take to make Spiced Chickpea Tomato Curry (Chana Masala)?
- About 40 mins in total: 15 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 369.7 kcal. The full nutrition breakdown is above.
- Is Spiced Chickpea Tomato Curry (Chana Masala) easy to make?
- This recipe is rated easy, with 16 ingredients and 7 steps.
- Is Spiced Chickpea Tomato Curry (Chana Masala) healthy?
- Spiced Chickpea Tomato Curry (Chana Masala) has an easyChef Pro health score of 56/100. Per serving, it provides 369.7 calories and 12.4 g of protein, or 25% of the Daily Value. It is a good source of dietary fiber, calcium and iron. Worth noting per serving: sodium at 358.08 mg (16% of the Daily Value) and saturated fat at 3.56 g (18% of the Daily Value). It contains Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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