High-Protein Vegan Chana Masala Recipe

Introduction

High-Protein Vegan Chana Masala is a flavorful and hearty Indian dish featuring tender chickpeas simmered in a spiced tomato sauce. It’s perfect for a nutritious weeknight meal that’s both satisfying and easy to prepare.

Ingredients

• 1.5 cups cooked chickpeas (or 1 can, drained and rinsed)
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1.5 cups canned crushed tomatoes
• 1 green chili, chopped (optional)
• 1 teaspoon cumin seeds
• 2 teaspoons ground coriander
• 0.5 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1 teaspoon paprika
• 0.75 teaspoon salt (adjust to taste)
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon oil or 2 tablespoons water (for sautéing)

Instructions

1. Step 1: Chop the onion, garlic, and ginger. Rinse the chickpeas if using canned, and gather all the spices.
2. Step 2: Heat the oil or water in a pan over medium heat. Add cumin seeds and cook for about 30 seconds until fragrant.
3. Step 3: Add the chopped onions and sauté until they turn golden and soft, about 7 to 8 minutes.
4. Step 4: Stir in garlic, ginger, and green chili if using. Cook for 1 minute to release their flavors.
5. Step 5: Add ground coriander, turmeric, paprika, and salt. Mix well to coat the onion mixture evenly.
6. Step 6: Pour in the crushed tomatoes and simmer for 10 to 12 minutes until the sauce thickens.
7. Step 7: Add the chickpeas, stir to combine, and simmer uncovered for 15 to 20 minutes to allow the flavors to meld.
8. Step 8: Turn off the heat, stir in lemon juice, and adjust the salt to taste.
9. Step 9: Garnish with chopped fresh cilantro before serving.

Tips & Variations

• For a creamier texture, add a splash of coconut milk or a spoonful of almond butter during the simmering stage.
• Use dried chickpeas soaked overnight and cooked for a fresher taste and firmer texture.
• Adjust the green chili quantity to control the heat level according to your preference.
• Serve with basmati rice or warm flatbread to complete the meal.

Storage

Store chilled chana masala in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or microwave, adding a splash of water if necessary to loosen the sauce.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make chana masala ahead of time?

Yes, chana masala tastes even better after the flavors have melded for a few hours or overnight, making it a great make-ahead dish.

Is this dish gluten-free?

Yes, chana masala is naturally gluten-free as long as you serve it with gluten-free sides like rice or gluten-free bread.

High-Protein Vegan Chana Masala Recipe

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★★★★★

4.8 from 90 reviews

• Author: Matteo
• Total Time: 50 minutes
• Yield: 4 servings 1x
• Diet: Vegan

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Description

This High-Protein Vegan Chana Masala is a flavorful and nutritious Indian-inspired chickpea curry, perfect for a hearty plant-based meal. Packed with aromatic spices and fresh ingredients, it delivers a comforting, protein-rich dish that’s easy to prepare and ideal for vegan diets.

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Ingredients

Scale 1x2x3x

Chickpeas

• 1.5 cups cooked chickpeas (or 1 can, drained and rinsed)

Vegetables & Aromatics

• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1 green chili, chopped (optional)
• 2 tablespoons chopped fresh cilantro

Spices & Seasonings

• 1 teaspoon cumin seeds
• 2 teaspoons ground coriander
• 0.5 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1 teaspoon paprika
• 0.75 teaspoon salt (adjust to taste)
• 1 tablespoon lemon juice

Other

• 1.5 cups canned crushed tomatoes
• 1 tablespoon oil or 2 tablespoons water (for sautéing)

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Instructions

1. Prepare Ingredients: Chop the onion, garlic, and ginger finely. Rinse and drain the canned chickpeas if using. Gather all spices and keep them ready for cooking.
2. Toast Cumin Seeds: Heat oil or water in a pan over medium heat. Once hot, add cumin seeds and cook for about 30 seconds until fragrant to release their aroma.
3. Sauté Onions: Add the finely chopped onions to the pan and sauté them until they turn golden brown and soft, which should take about 7 to 8 minutes. This develops sweetness and depth.
4. Add Aromatics: Stir in the minced garlic, ginger, and chopped green chili (if using). Cook this mixture for 1 minute to soften the garlic and ginger and infuse the dish with heat.
5. Spice It Up: Add ground coriander, turmeric powder, paprika, and salt. Stir thoroughly so that the onions and aromatics are well coated with the spices.
6. Simmer Tomatoes: Pour in the crushed tomatoes and let the mixture simmer for 10 to 12 minutes until it thickens slightly, allowing the flavors to meld.
7. Add Chickpeas: Stir in the cooked chickpeas and simmer uncovered for another 15 to 20 minutes so the chickpeas absorb the spicy tomato sauce and everything thickens nicely.
8. Finish with Lemon: Turn off the heat and stir in the lemon juice. Adjust the salt to taste to balance the flavors perfectly.
9. Garnish and Serve: Sprinkle the chopped fresh cilantro over the dish before serving to add freshness and a burst of color.

Notes

• Use canned chickpeas for convenience or cook dried chickpeas for a fresher taste.
• Adjust chili quantity or omit it based on your spice preference.
• This dish pairs well with basmati rice, naan bread, or quinoa.
• To make it oil-free, use water sautéing as described.
• Leftovers keep well refrigerated for up to 3 days and taste even better the next day.

• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Indian

Keywords: Chana Masala, Vegan Chickpea Curry, Indian Vegan Recipe, High Protein Vegan Dinner, Plant-Based Indian Food