We have updated our Privacy Policy Please take a moment to review it. By continuing to use this site, you agree to the terms of our updated Privacy Policy.



This whole foodie take on the traditional Indian dish chana masala features chickpeas cooked in a tomato-based sauce infused with aromatics and spices. Serve with brown rice and papadum.



2 cups chopped onions

1/2 teaspoon minced seeded serrano chile

6 garlic cloves, minced

2 tablespoons minced fresh ginger

1  1/2 teaspoons cumin seed

1 1/4 teaspoons ground coriander

1 teaspoon ground turmeric

3 1/2 cups cooked chickpeas or no-added sodium canned chickpeas, drained and rinsed

1 cup low-sodium vegetable broth

1 (15-ounce) can no-added sodium crushed tomatoes

1 1/2 tablespoons apple cider vinegar

1 tablespoon date paste

1/2 teaspoon sea salt

1/2 cup chopped fresh cilantro



Heat a soup pot over medium-high heat. When hot, add the onions and dry sauté, stirring often, until they begin to stick to the pan and lightly brown, 3 to 4 minutes. Add the chile, garlic, ginger, cumin, coriander, and turmeric and cook until fragrant, 2 to 3 minutes.

Stir in the chickpeas, broth, tomatoes, vinegar, date paste, and salt and bring to a simmer. Reduce the heat to medium-low and simmer, stirring frequently to prevent scorching, 8 to 10 minutes.

Remove from the heat and stir in all but a pinch of the cilantro. Garnish with the reserved cilantro and serve.



Per serving: 339 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 386 mg sodium, 59 g total carbohydrate (13 g dietary fiber, 12 g sugar, 0 g added sugars), 16 g protein, 5 mg iron