Chana Masala

Chana Masala

Last updated: August 2022

Chana masala. If you've never tried it, you're missing out! Packed with a ton of flavor, this Indian-inspired dish is a great option if you're looking for plant-based protein. Chickpeas are in the legume family and offer high protein and low fat. 

Plant-based nutrition is an eating pattern that has been associated with improved diabetes-related health. Chickpeas also contain high amounts of fiber, which helps with digestion and can stabilize blood sugars. Pair this chana masala dish with a salad or avocados to round out your meal or forgo the rice to make this a low-carbohydrate meal.

Makes 4 to 5 servings
Serving Size: ½ cup rice and 1 cup chickpeas
Prep Time: 30 minutes
Cook Time: 60 minutes

Ingredients for chana masala

  • 1 cup dry chickpeas (soak in water overnight)
  • ½ cup chopped red onions
  • ½ cup chopped tomatoes
  • 1 and ¼ tbsp chana masala spice blend
  • ½ tsp salt
  • 1 tbsp olive oil
  • ¼ cup freshly chopped cilantro
  • 1 cup of dry basmati rice

Directions for chana masala

  1. The night before preparing this dish, place the dry chickpeas in water to soak overnight. Add water as needed.
  2. Start preparing the meal by heating 1 tbsp olive oil in a skillet on medium-high heat.
  3. Add onions and fry until slightly browned. Add tomatoes. Cook until soft.
  4. Strain the water off the chickpeas. Add to skillet along with chana masala seasoning and salt. Stir and let cook for 5 minutes.
  5. Add approximately 3 cups of water. Once boiling, cover and reduce heat to low, allowing chickpeas to simmer. 
  6. Cook for 40 to 60 minutes.
  7. When about 30 minutes remain on the chickpeas, cook basmati rice in a separate pot according to the package instructions.
  8. Serve the chickpeas over rice and garnish with fresh cilantro.

Scroll down to see the nutrition facts for this recipe!

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Nutrition facts

Per Serving

  • calories: 401
  • carbohydrate: 67.2g
  • cholesterol: 0mg
  • fat: 8.1g
  • fiber: 13.5g
  • potassium: 642mg
  • protein: 17.2g
  • saturated fat: 1.1g
  • sodium: 311mg
  • sugar: 9.3g
Photograph by Megan Munoz. All rights reserved. Used with permission.

Disclaimer: Type2Diabetes.com does not provide any express or implied warrant toward the content or outcome of any recipe.


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