Fit Chana Masala – Indian Spiced Chickpea Curry

Name: Fit Chana Masala – Indian Spiced Chickpea Curry
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 2
Cuisine: Indian
Ingredients: 2 cups cooked chickpeas (or 1 can, drained); 1 large onion, finely chopped; 3 cloves garlic, minced; 1 tbsp fresh ginger, grated; 2 medium tomatoes, pureed; 2 tbsp olive oil; 1 tsp cumin; 1 tsp ground coriander; 1/2 tsp turmeric and 1/2 tsp chili powder; 1 tsp garam masala; Salt and fresh cilantro to taste

A protein and fiber-rich vegan chickpea curry simmered in a spiced tomato sauce.

Total: 35 min
Servings: 2 servings
Difficulty: Easy
Calories · per serving: 320 kcal

Written by

Ecem Akkaba · Dietitian

Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.

Updated: July 25, 2026

In short

Fit Chana Masala – Indian Spiced Chickpea Curry contains 320 calories per serving: 14 g protein, 48 g carbohydrate and 8 g fat. It takes 35 minutes in total and makes 2 servings.

About this recipe

This classic Indian dish brings together the plant protein of chickpeas and the antioxidants of tomatoes. With its rich spices it offers a filling yet low-calorie option.

Method

1
Heat the olive oil in a pan over medium heat and sauté the chopped onion until golden, about 5 minutes.
2
Add the garlic and ginger and cook for 1 minute until fragrant.
3
Stir in the cumin, coriander, turmeric and chili powder and toast the spices for 30 seconds.
4
Pour in the pureed tomatoes and cook for 5 minutes until the sauce thickens.
5
Add the chickpeas and half a cup of water, stirring to coat.
6
Cover and simmer for 12-15 minutes, stirring occasionally.
7
Sprinkle in the garam masala and season with salt.
8
Garnish with fresh cilantro and serve warm.

Tips

Lightly mash a handful of chickpeas to make the sauce creamier without adding any fat.
Serve with brown rice or whole-grain flatbread for a complete meal.
A squeeze of lemon at the end brightens all the flavors.

Language

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