Healthy & Special Diets > Allergy-Friendly Recipes > Egg-Free Recipes > Egg-Free Dinner Ideas

Chickpea Curry (Chana Masala)

A flavorful and aromatic chickpea curry, also known as Chana Masala, is a classic Indian dish that's naturally vegan and egg-free. It's packed with plant-based protein and warming spices, making it a perfect healthy and satisfying dinner.

Prep Time
15 minutes
Cook Time
30 minutes
Servings
4-6
Ingredients
  • 2 cans (15oz each), drained and rinsed, or 3 cups cooked Chickpeas (canned or cooked)
  • 1 can (28oz) Diced Tomatoes (canned)
  • 1 medium, chopped Onion
  • 4 cloves, minced Garlic
  • 1 inch piece, grated Ginger
  • 2 tablespoons Vegetable Oil
  • 2 teaspoons Garam Masala
  • 1/2 teaspoon Turmeric Powder
  • 1 teaspoon Cumin Powder
  • 1 teaspoon Coriander Powder
  • 1/4 - 1/2 teaspoon, adjust to taste Chili Powder (optional)
  • to taste Salt
  • for garnish Fresh Cilantro
  • 1 tablespoon Lemon Juice

Sautéing Aromatics

Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and grated ginger and cook for another minute until fragrant. Be careful not to burn the garlic.

Adding Spices and Tomatoes

Stir in the garam masala, turmeric powder, cumin powder, coriander powder, and chili powder (if using). Cook for 1 minute, stirring constantly, to bloom the spices. Add the diced tomatoes (with their juice) and salt. Bring to a simmer, then reduce heat and cook for 15 minutes, stirring occasionally, until the sauce has thickened slightly.

Adding Chickpeas and Simmering

Add the drained and rinsed chickpeas to the pot. Stir to combine and simmer for another 10 minutes, allowing the chickpeas to absorb the flavors of the sauce. If the curry is too thick, add a little water to reach your desired consistency.

Finishing Touches

Stir in the lemon juice. Taste and adjust seasoning as needed. Garnish with fresh cilantro before serving. Serve hot with rice, naan bread, or roti.

Nutrition Facts (Estimated per serving)

Calories: Approximately 350 kcal
Protein: 15g
Fat: 10g
Carbohydrates: 50g
Fiber: 15g
Note: These values are estimates and may vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

Chickpeas are an excellent source of plant-based protein and fiber, promoting satiety and digestive health. This curry is also a good source of iron, folate, and manganese. Consider using low-sodium canned tomatoes to reduce sodium intake. Serve with brown rice for added fiber.

← Coconut Yogurt Parfait with Granola and Berries →

FAQ

  • Can I use dried chickpeas instead of canned?

    Yes, you can use dried chickpeas. Soak them overnight, then cook them until tender before adding them to the curry. You will need about 1 1/2 cups of dried chickpeas to yield the equivalent of 2 cans.
  • Can I make this curry spicier?

    Yes, you can increase the amount of chili powder or add a chopped green chili to the curry.