Creamy Chickpea Masala with Tomato and Spices
Creamy Chickpea Masala with Tomato and Spices brings tender chickpeas together with a rich, gently spiced tomato gravy accented by garam masala, ginger, and a hint of heat from jalapeño. The sauce is velvety from a splash of half-and-half, balancing tangy tomato and warm aromatics. Serve it for a cozy weeknight dinner over basmati rice or with fluffy naan.
- Prep15 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Creamy Chickpea Masala with Tomato and Spices, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityFair
- 41 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 57 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 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.
- 71
- Heart Health
- 62
- Metabolic
- 58
- Digestive
- 48
- Inflammatory
- 35
- Performance
- 50
- General Wellness
- 1
Assemble all the ingredients.
- 2
Heat oil in a large skillet over medium-high. Add the onion and carrots and cook until tender, 5 to 6 minutes.
- 3
Stir in the garam masala, cumin, and black pepper; cook and stir until fragrant, about 30 seconds.
- 4
Add the tomato paste, ginger paste, garlic paste, and jalapeño pepper; cook and stir for 2 minutes.
- 5
Stir in the chickpeas, tomato sauce, sugar, salt, and cayenne pepper. Cook over medium-high heat until hot. Reduce the heat to low. Cover and simmer for 10 minutes.
- 6
Stir in 3/4 cup water and half-and-half. Continue cooking on low until heated through, about 1 minute. For a saucier consistency, add more water if desired. Remove from the heat; cover and keep warm.
- 7
Top with cilantro and serve with hot cooked basmati rice and/or naan.
- Calories 1008.56 kcal High 50%
- Protein 25.83 g Good Source 52%
- Carbohydrate 199.4 g 73%
- Total Fat 8.73 g Moderate 11%
- Saturated Fat 1.58 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 5.46 mg Low Source 2%
- Sodium 365.99 mg Moderate 16%
- Dietary Fiber 13.7 g Good Source 49%
- Total Sugars 9.09 g --
- Added Sugars 1.88 g Low Source 4%
- Calcium 82.94 mg Low Source 6%
- Iron 4.85 mg Good Source 27%
- Potassium 774.67 mg Moderate 16%
- Vitamin A 54.14 mcg Low Source 6%
- Vitamin C 7.21 mg Low Source 8%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Creamy Chickpea Masala with Tomato and Spices is made with 19 ingredients and serves 4. It takes about 35 mins and is rated easy. Key ingredients include Basmati Rice, Black Pepper, Carrot, and Cayenne Pepper. Each serving provides about 1008.56 kcal, and is a good source of protein.
Recipe Questions
- What is Creamy Chickpea Masala with Tomato and Spices made of?
- The main ingredients are Basmati Rice, Black Pepper, Carrot, Cayenne Pepper, Fresh Cilantro. The full list of 19 is above.
- How long does it take to make Creamy Chickpea Masala with Tomato and Spices?
- About 35 mins in total: 15 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 1008.56 kcal. The full nutrition breakdown is above.
- Is Creamy Chickpea Masala with Tomato and Spices easy to make?
- This recipe is rated easy, with 19 ingredients and 7 steps.
- Is Creamy Chickpea Masala with Tomato and Spices healthy?
- Creamy Chickpea Masala with Tomato and Spices has an easyChef Pro health score of 54/100. Per serving, it provides 1008.56 calories and 25.83 g of protein, or 52% of the Daily Value. It is a good source of dietary fiber and iron. Worth noting per serving: sodium at 365.99 mg (16% of the Daily Value) and saturated fat at 1.58 g (8% of the Daily Value). It contains Milk, Wheat, Gluten, 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.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required