482 kcal
22g protein · 28 min
Chana Masala
A wholly plant-based, high-fibre Indian staple: chickpeas simmered in a spiced onion-tomato base — low oil, no coconut cream, one pan. High in both protein and fibre, so it keeps you full.
482 kcal22g ProteinOne pan
482 kcal↓ saves ~ 160 kcal
Restaurant chana masala finished with butter and cream≈640 kcal
MakanFit482 kcal
P 22gC 79gF 12gFib 22g
Why it fits your goal
Indian / MamakSpice depth is the mamak soul — spices are nearly calorie-free; we just demote the oil from lead role to supporting cast.
Key ingredients
- Canned chickpeas · 17.8g
- Tomato · 0.9g
- Tomato puree · 0.9g
Prep
8
min
Cook
20
min
Serve
1
Servings
Total · 28 min
Equipment needed:🔧 tool_non_stick_pan
Share this dishServings
1
Protein· 1
- 200 g canned chickpeas (drained)200g
Vegetables· 4
- 70 g onion (finely chopped)70g
- 100 g tomato (chopped)100g
- 8 g garlic (minced)8g
- 6 g ginger (minced)6g
Sauces· 1
- 20 g tomato purée20g
Spices· 6
- 4 g curry powder4g
- 1 g cumin(staple)1g
- 2 g coriander powder(staple)2g
- 1 g turmeric(staple)1g
- 1 g chili powder (to taste)(staple)1g
- pinch of salt(staple)2g
Fruit· 1
- ½ lime (juiced)(optional)8g
Fats & oils· 1
- 5 g cooking oil (1 tsp)5g
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