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Chana masala

  • 30 minutes
  • serves 3
  • ≈460 kcal a serving
  • high iron
Chana masala

Ingredients

  • 2 tins chickpeas
  • 1 tin chopped tomatoes
  • 2 onions
  • 4 cloves garlic
  • a thumb of ginger
  • 2 tsp garam masala
  • 1 tsp cumin
  • ½ tsp turmeric
  • a bunch of coriander
  • rice, to serve

Per serving

% of an adult daily target. Estimates, not medical advice.

  • 36% Iron
  • 20% Zinc

19 g protein · 66 g carbs · 12 g fat

Method

  1. 1Brown the onions further than feels sensible. That's where the depth comes from.15 min
  2. 2Garlic, ginger, spices — one minute, stirring, or they burn.60 sec
  3. 3Tomatoes in, cook down until the oil separates out.10 min
  4. 4Chickpeas and a splash of their water. Simmer.10 min
  5. 5Coriander off the heat. Rice alongside.

High-iron recipesHigh-zinc recipesCurriesOne potBatch

Photo by Muhammad Khawar Nazir on Pexels.