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Chana Masala.

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Recipes with chana masala + Add to pantry

SERVING

CALORIES

150

PROTEIN

6.5g

CARBS

20g

FAT

5.0g

FIBER

6.0g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories150kcal—

Protein6.5g13%

Carbohydrates20g7%

Fiber6.0g21%

Sugar3.0g6%

Total fat5.0g6%

Saturated fat0.50g3%

Cholesterol0mg0%

Water65g—

MINERALS

Sodium300mg13%

Potassium250mg5%

Calcium40mg3%

Iron2.0mg11%

Magnesium50mg12%

Phosphorus120mg10%

Zinc0.80mg7%

Copper0.20mg22%

Manganese0.40mg17%

Selenium3.0µg5%

VITAMINS

Vitamin A30µg3%

Vitamin C5.0mg6%

Vitamin D0µg0%

Vitamin E0.50mg3%

Vitamin K5.0µg4%

Thiamin (B1)0.15mg13%

Riboflavin (B2)0.05mg4%

Niacin (B3)0.80mg5%

Pantothenic acid (B5)0.30mg6%

Vitamin B60.10mg6%

Folate (B9)80µg20%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup220g

1 tablespoon13.8g

1 teaspoon4.6g

1 oz28.4g

1 lb453.6g

1 ml108.7g

HEALTH BENEFITS

Why eat it.

✓Rich in plant-based protein, supporting muscle health.
✓High in dietary fiber, aiding digestion and promoting satiety.
✓Good source of iron, essential for energy and blood health.
✓Contains various vitamins and minerals from chickpeas and vegetables.
✓Spices used often have anti-inflammatory and antioxidant properties.

COOKING TIPS

In the kitchen.

1Serve hot with rice, naan, roti, or puri.
2Adjust spice levels to your preference; add green chilies for more heat or a pinch of sugar to balance tanginess.
3Garnish with fresh cilantro and a squeeze of lemon juice before serving for enhanced flavor.

STORAGE

Keep it fresh.

Store leftover chana masala in an airtight container in the refrigerator for up to 3-4 days.
For longer storage, freeze in individual portions for up to 3 months.
Ensure it cools completely before refrigerating or freezing to prevent bacterial growth.

FAQ

Frequently asked questions.

Is Chana Masala healthy?

Yes, Chana Masala is a very healthy dish. It is rich in plant-based protein and dietary fiber from chickpeas, which supports muscle health and digestion. Additionally, the spices used often provide anti-inflammatory and antioxidant benefits.

How much protein and calories are in Chana Masala?

A 100g serving of Chana Masala typically contains about 150 calories and 6.5g of protein. It also provides approximately 20g of carbohydrates and 5g of fat, making it a balanced meal option.

Is Chana Masala good for weight loss?

Chana Masala can be excellent for weight loss due to its high fiber content, which promotes satiety and keeps you feeling full longer. It is relatively low in calories while providing essential nutrients like iron and protein.

Is Chana Masala vegan?

Traditionally, Chana Masala is vegan as it is made with chickpeas, vegetables, and oil. However, some recipes or restaurants may use ghee (clarified butter), so it is always best to confirm the cooking fat used.

Is Chana Masala gluten-free?

The core ingredients of Chana Masala—chickpeas, tomatoes, onions, and spices—are naturally gluten-free. It is a safe choice for those with gluten sensitivities, provided it is not served with wheat-based breads like naan or roti.

What does Chana Masala taste like?

Chana Masala has a savory, tangy, and aromatic flavor profile. It combines the earthiness of chickpeas with a warm spice blend of cumin, coriander, and garam masala, often brightened by the acidity of tomatoes and citrus.

What should I serve with Chana Masala?

It is traditionally served with basmati rice or Indian breads such as naan, roti, or bhatura. For a healthier or lower-carb alternative, it pairs well with cauliflower rice or a fresh side salad.

How long does Chana Masala last in the fridge?

Chana Masala can be stored in an airtight container in the refrigerator for 3 to 5 days. Many people find that the flavor actually improves after a day as the spices have more time to meld together.

Can I freeze Chana Masala?

Yes, Chana Masala freezes very well. Store it in a freezer-safe container for up to 3 months; to serve, thaw it in the refrigerator overnight and reheat it thoroughly on the stovetop or in a microwave.

Is Chana Masala spicy?

The heat level of Chana Masala can vary significantly depending on the amount of green chilies or chili powder added. While it is always flavorful and spiced, it can be prepared to be anywhere from mild to very hot.

RECIPES