Meatless Meal – Indian Style

Chana MasalaI love chickpeas and just about anything you can think of to do with them. This recipe combines my oh so favorite legume with tomatoes, garlic, onions and spices to make an Indian-style chili. Serve over rice and garnish with cilantro. Yogurt is also a common side item. This meal will provide plenty of protein with no need for meat. Spinach can also be added to chickpeas in last 4 minutes of cooking to make it even more nutritious. And even better – it is gluten-free!

Chana Masala

Prep Time: 15 minutes  Cook Time: 20 minutes  Total Time: 35 minutes


  • 1 tablespoon vegetable oil
  • 2 medium onions, minced
  • 2 teaspoons minced garlic
  • 2 teaspoons coriander powder
  • 2 teaspoons ground cumin
  • 1/2 teaspoon ground cayenne pepper
  • 1 teaspoon ground turmeric
  • 6 tablespoons chopped tomatoes
  • 1 cup water
  • 2 15-oz cans chickpeas, rinsed and drained
  • 1 tablespoon amchoor powder (dried mango powder – you can substitute dried lemon or lime powder for the same tartness)
  • 2 teaspoons paprika
  • 1 teaspoon garam masala (found in your local whole food store)
  • 1/2 teaspoon salt
  • Juice of 1/2 lemon
  • 1 hot green chili pepper, minced or ½ teaspoon red pepper flakes
  • 2 teaspoons fresh ginger, grated
  • Cilantro (optional)


Place vegetable oil in a large skillet over medium heat. Add onions and garlic and sauté for about 3-5 minutes. Turn heat down slightly and stir in spices. Add in tomatoes and cook about 5-7 minutes or until browned. Stir in water, chickpeas, and next 5 ingredients.  Cover and  cook for approximately 10 minutes.  Lastly, stir in chili pepper and ginger and simmer for 1 minute or until well mixed and hot.

Serve over rice and garnish with cilantro.

Serves 6.

Tip: You can add spinach in the last 4 minutes of cooking for an even more nutritious meal.

Linda's Signature

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