Heart-Healthy Channa Masala

Elevate your weeknight dinner with this delicious and nourishing Heart-Healthy Channa Masala, a flavorful twist on the classic Indian dish that's as good for your heart as it is for your taste buds. Packed with plant-based protein from tender chickpeas, vibrant fresh spinach, and a fragrant blend of spices like garam masala, turmeric, and cumin, this recipe delivers rich, warming flavors without overloading on sodium or unhealthy fats. Cooked in just 30 minutes with a base of low-sodium vegetable broth and a touch of heart-friendly olive oil, this one-pot meal is perfect for busy weeknights. Serve it over brown rice or with whole-grain naan for a wholesome, fiber-rich meal, and brighten every bite with a squeeze of lemon and fresh cilantro garnish. Ideal for anyone looking for a comforting, nutritious, and quick vegetarian dinner option!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups Canned chickpeas
• 1 tablespoon Olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 tablespoon Ginger, minced
• 2 cups Tomatoes, diced
• 1 cup Low-sodium vegetable broth
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Garam masala
• 0.5 teaspoon Ground turmeric
• 0.25 teaspoon Cayenne pepper
• 0.5 teaspoon Salt
• 2 cups Fresh spinach
• 1 tablespoon Lemon juice
• 0.25 cup Cilantro leaves, chopped

Directions

Step 1

Drain and rinse the canned chickpeas under cold water to reduce sodium content.

Step 2

Heat olive oil in a large pan over medium heat.

Step 3

Add the finely chopped onion to the pan and sauté until translucent, about 5 minutes.

Step 4

Add minced garlic and ginger to the pan and sauté for an additional 1-2 minutes until fragrant.

Step 5

Add diced tomatoes to the pan and cook for 5 minutes until they begin to soften.

Step 6

Stir in the vegetable broth, cumin, coriander, garam masala, turmeric, cayenne pepper, and salt.

Step 7

Add the chickpeas to the pan and bring the mixture to a simmer. Cook for 15-20 minutes, stirring occasionally.

Step 8

Once the chickpeas are tender and the sauce has thickened, stir in the fresh spinach and cook for 2-3 minutes until wilted.

Step 9

Remove the pan from heat and stir in lemon juice.

Step 10

Garnish with chopped cilantro leaves before serving.

Nutrition Facts

Serving size	1510.4 grams (1510.4g)

Amount per serving	% Daily Value*
Calories	775

Total Fat 24.40g	31%
Saturated Fat 3.40g	17%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2817mg	122%
Total Carbohydrate 117.50g	43%
Dietary Fiber 32.00g	114%
Total Sugars 32.10g
Protein 30.40g	61%

Vitamin D 0IU	0%
Calcium 417mg	32%
Iron 15mg	81%
Potassium 2678mg	57%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.1%

Protein: 15.0%

Carbs: 57.9%