Recipes · Indian · Main Courses
Chana Masala
One serving has 630 kcal and 23 g protein, and at least a fifth of a woman's daily need of pyridoxine (145%), copper (84%), fiber (65%), phosphorus (56%), vitamin K (48%) and vitamin C (46%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (524 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 200 g Chickpeas (cooked)
- 60 g Onion
- 100 g Tomatoes
- 5 g Ginger
- 5 g Garlic
- 5 g Green chilies
- 12 g Vegetable oil
- 1 g Cumin
- 1.5 g Ground coriander
- 0.5 g Turmeric
- 1.5 g Garam masala
- 1 g Chili powder
- 5 g Lemon juice
- 4 g Cilantro
- 2 g Salt
- 120 g Cooked white rice
Method
- Heat the oil and let the cumin seeds sizzle.
- Add the chopped onion and cook until golden, then the ginger, garlic and green chili.
- Stir in the ground spices, then the chopped tomatoes, and cook until the oil separates.
- Add the chickpeas with a splash of water and simmer for 15 minutes, mashing a few.
- Finish with lemon juice and cilantro and serve with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 630 kcal | 30% |
| Carbohydrates | 94.2 g | |
| Water | 378 mL | |
| Fiber | 19.2 g | 65% |
| Protein | 22.5 g | 47% |
| Tryptophan | 0.02 g | |
| Threonine | 0.05 g | |
| Isoleucine | 0.04 g | |
| Leucine | 0.06 g | |
| Lysine | 0.06 g | |
| Methionine | 0.01 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.05 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 20 g | |
| Monounsaturated | 6.9 g | |
| Polyunsaturated | 8.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.4 g | |
| Saturated | 2.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 200 mg | 20% |
| Copper | 0.76 mg | 84% |
| Iron | 7.9 mg | 44% |
| Magnesium | 139 mg | 45% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 389 mg | 56% |
| Potassium | 1,013 mg | 22% |
| Selenium | 17.2 µg | 31% |
| Sodium | 1,789 mg | |
| Zinc | 3.5 mg | 43% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.22 mg | 4% |
| Pyridoxine (vitamin B6) | 1.9 mg | 145% |
| Folate (vitamin B9) | 182 µg | 45% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 94.8 mg | 22% |
| Vitamin A | 77.9 µg | 11% |
| Vitamin C | 34.8 mg | 46% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.8 mg | 25% |
| Vitamin K | 43 µg | 48% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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