Chickpea Masala is one of India’s most popular vegetarian dishes. Chickpeas are rich in plant protein, fiber, and resistant starch, which improve satiety and support cholesterol control. The tomato-based gravy contains lycopene, known to lower heart disease risk. Served with whole wheat roti, it provides complex carbs and additional fiber.
By using minimal oil and low-sodium spices, this version keeps saturated fat low while maximizing nutrients. It’s filling, flavorful, and perfectly aligned with heart health.
Heat oil in a pan, add cumin seeds, onion, and ginger-garlic paste. Sauté until golden.
Add tomato puree, turmeric, coriander, chili powder, and cook till oil separates.
Stir in cooked chickpeas, add 1 cup water, simmer 15 mins. Add garam masala.
For roti, knead flour with water, rest 15 mins, roll, and cook on a hot skillet.
Serve chana masala with roti and salad.
Tips and Tricks
- Pressure cook chickpeas for best texture.
- Use fresh tomatoes instead of canned for lower sodium.
- Add spinach for extra iron and antioxidants.
Frequently Asked Questions
Yes, but rinse to reduce sodium.
Yes, it keeps for 1 month
Yes, roti adds more fiber and lower glycemic load.
