This Chole Chana Masala is the love child of comfort and spice, with a side of “I feel good eating this.” It’s 30 minutes easy, flavorful, and about to be your new best friend in the kitchen. So go ahead, rip that soft hot roti, dunk, and devour—no reservations required.
This is the kind of dish that makes you want to cancel dinner plans and just stay in with a spoon.
Chickpeas swimming in a pool of spiced tomato goodness, with a kick that’ll wake up your taste buds (and maybe your neighbors). Yeah, this is comfort food—with benefits.
When I’m not face-first in a bowl of chickpea curry, you’ll probably find me whipping up one of my other favorite healthy vegetarian recipes—like this cozy Butternut Squash Curry (seriously, it’s like a hug in a bowl) or the super flavorful, but slightly upgraded Healthier Homemade Pav Bhaji. Trust me, these dishes are so good, that even the carnivores in your life will be begging for seconds!
What is Chana Masala?
It’s a superstar across both India and Pakistan. As a South Asian dietitian, I regard Chana Masala as a chickpea love fest wrapped in rich spices, whether you’re enjoying it on the streets of Lahore or at a Punjabi family dinner.
Chickpeas (chole or chana, depending on which side of the border you’re on) swim in a spiced tomato gravy so good, that you’ll want to ditch the utensils and just scoop it up with your hands. The magic? A blend of spices like cumin, garam masala, and turmeric brings the heat, flavor, and all the feels.
Nutrition Highlights
You know how I love sneaking in nutrition with every bite? This curry recipe is brimming with plant-powered goodness:
- Protein – Thanks to chickpeas, you’re getting a solid dose of plant-based power.
- Dietary fiber – Courtesy of our trusty chickpeas, helping to keep your digestion on point.
- Anti-inflammatory spices – Cumin, cloves, and cinnamon (thank you, garam masala!) for delicious anti-inflammatory support.
Ingredients
I’ve opted for canned chickpeas instead of the whole soak-and-wait routine because, honestly, I don’t have time for that. Using cooked chickpeas makes this chickpea curry recipe a total whiz to pull together. And trust me, it still delivers that rich, hearty flavor that makes everyone at the table happy.
Here’s what you’ll need:
- Chickpeas (canned or cooked)
- Olive oil
- Onion, finely chopped
- Garlic, minced
- Ginger, grated
- Tomatoes, pureed
- Cumin seeds
- Garam masala
- Turmeric powder
- Coriander powder
- Chili powder
- Bay leaf
- Green chilies, slit lengthwise
- Fresh cilantro, chopped (for garnish)
- Lemon wedges (for serving)
- Salt and pepper
How to Make it
Step 1: Temper Spices & Sauté the Aromatics
Step 2: Build the Masala
Step 3: Time for the Chickpeas!
Step 4: Garnish & Serve
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
Anti-inflammatory Diet Tip
For an anti-inflammatory boost, I love to add black pepper to my Chole Chana Masala recipe. It enhances the absorption of curcumin, the active compound in turmeric, making its anti-inflammatory benefits even more powerful.
Food Safe Storage
With baby on the way, you better believe I’m all about meal prepping! And this authentic chole masala is a total lifesaver. Whip up a big batch now, and boom—you’ve got a delicious, nourishing meal ready to go when things get busy (which, let’s be honest, is going to happen). Ok, let’s talk storage hacks:
- Fridge: Pop the leftovers in an airtight container and store them in the fridge for up to 4 days. Pro tip: The flavors actually get even better as it sits. Helloooo, next-day curry party!
- Freezer: Want to stock up for a rainy day? Chole freezes like a dream. Transfer to a freezer-safe container, and it’ll be good for one month. When you’re ready for your curry fix, just thaw it in the fridge overnight and reheat. Easy peasy!
Tried this chole masala recipe? Drop a rating, leave a comment, and make sure to tag me on Instagram @DesiliciousRD. I can’t wait to see your creations!
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30-Minute Chole Chana Masala (Indian Chickpea Curry)
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Ingredients
- 2 tbsp olive oil extra virgin
- 2 tsp cumin seeds
- 2 bay leaves medium
- 1 onion larger, finely chopped
- 5 cloves garlic medium, minced
- 2 inch ginger peeled, grated
- 2 green chilies slit lengthwise
- 1½ cup tomato puree
- 1 tbsp coriander powder from freshly ground seeds
- 1¼ tsp turmeric powder
- ½ tsp red chili powder
- ½ tsp black pepper
- ½ cup water only needed if using thick store-bought tomato puree.
- 4 cups chickpeas cooked, canned, unsalted, thoroughly rinsed and drained
- 1 tsp garam masala
- 1 tsp salt sea salt
- ¼ lemon cut into wedges
Instructions
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Heat olive oil in a large pan over medium heat. Add cumin seeds and bay leaves, allowing them to sizzle until fragrant. Be careful not to burn the spice.
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Stir in the onion and cook until golden brown. Add garlic and ginger and cook for another 2 minutes until everything is soft and fragrant.
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Add turmeric powder, coriander powder, chili powder, and black pepper along with the pureed tomatoes. Stir and cook for about 3 minutes, allowing the spices to meld together. The masala is ready when the oil begins to separate from the tomatoes.
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Add the chickpeas and stir them into the masala until well-coated. If you're using a store-bought thick tomato sauce, pour in half a cup of water and mix everything thoroughly. Cover the pan and let it simmer on medium-low heat for 12-15 minutes, allowing the chickpeas to soften and soak up all those incredible flavors. Stir occasionally to prevent sticking, and if needed, lower the heat to keep things from catching at the bottom of the pan.
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Just before turning off the heat, stir in garam masala and salt. Serve with lemon wedges. A generous squeeze of lemon juice takes this to the next level.
Video
Notes
Food Safe Storage
- Fridge: Pop the leftovers in an airtight container and store them in the fridge for up to 4 days. Pro tip: The flavors actually get even better as it sits. Helloooo, next-day curry party!
- Freezer: Want to stock up for a rainy day? Chole freezes like a dream. Transfer to a freezer-safe container, and it’ll be good for one month. When you’re ready for your curry fix, just thaw it in the fridge overnight and reheat. Easy peasy!
Nutrition
The post 30-Minute Chole Chana Masala (Indian Chickpea Curry) appeared first on Shahzadi Devje, RD CDE MSc | Healthy Indian Recipes.
