Description
Ready for a comforting, high-protein vegan dinner that’s big on flavor and easy to make? This High-Protein Vegan Chana Masala brings together chickpeas, tomatoes, and warming spices for a hearty, satisfying meal. It’s perfect for quick weeknight dinners, healthy meal prep, or anyone looking for easy vegan food ideas, healthy snacks, and nourishing dinner ideas. This easy recipe is naturally gluten-free, meal-prep friendly, and a perfect addition to your plant-based breakfast or dinner rotation.
Ingredients
1 tablespoon vegetable oil
1 large onion, finely chopped
3 cloves garlic, minced
1 tablespoon fresh ginger, grated
2 teaspoons ground cumin
2 teaspoons ground coriander
1 tablespoon chana masala spice blend or garam masala
1 teaspoon ground turmeric
1 teaspoon chili powder (or to taste)
1 can (400g/14oz) crushed tomatoes
2 cans (400g/14oz each) chickpeas, drained and rinsed (or 3 cups cooked chickpeas)
1 teaspoon salt (to taste)
1/2 teaspoon black pepper
1/2 cup water (as needed)
1 small lemon or lime, cut into wedges
1/4 cup fresh cilantro, chopped (for garnish)
Instructions
1. Heat the oil in a large skillet or pot over medium heat. Add the chopped onion and sauté until golden and soft, about 5-7 minutes.
2. Stir in the minced garlic and grated ginger. Cook for 1-2 minutes until fragrant.
3. Add the ground cumin, ground coriander, chana masala (or garam masala), ground turmeric, and chili powder. Stir and cook for 1-2 minutes to toast the spices.
4. Pour in the crushed tomatoes and scrape up any browned bits from the bottom of the pan. Simmer for 10 minutes to thicken and concentrate the flavors.
5. Add the chickpeas, salt, black pepper, and 1/2 cup water. Stir well and let simmer uncovered for 15-20 minutes, until the sauce has thickened and flavors melded. Add more water if needed.
6. Taste and adjust salt, pepper, or chili powder as desired.
7. Squeeze fresh lemon or lime juice over the chana masala. Garnish with chopped cilantro.
8. Serve hot with steamed rice or naan, and enjoy!
Notes
Use canned or cooked chickpeas for convenience. If using dried, soak and cook in advance.
Adjust the spice level by increasing or reducing chili powder.
Chana masala tastes even better the next day! Store leftovers for easy meal prep.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Indian
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 325
- Sugar: 10g
- Sodium: 870mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 13g
- Protein: 13g
- Cholesterol: 0mg
Keywords: high-protein vegan, easy dinner, chana masala, healthy vegan, gluten-free, meal prep, chickpea curry, Indian recipe, quick dinner