Indian · lunch, dinner

Creamy Chana Masala (No Cream)

Creamy Chana Masala (No Cream) — from Skinny Recipes's cooking video Watch how it’s made · 7:54

Video by Skinny Recipes on YouTube · Open on YouTube

40 minServes 3397 kcal a serve
  • Vegan
  • Gluten-free ingredients

Contains: Peanut, Tree nuts. Check labels on stock, sauces and spice mixes.

Chickpeas give about 14 g of protein and 13 g of fibre per serve, plus folate and iron, and a few cashews make the gravy creamy instead of cream or butter. Just over 2 tbsp of oil for the whole pan.

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Ingredients 19

Method

Tap a time to watch that step in the video.

  1. Heat 2 tbsp oil in a heavy pan, then turn the heat to the lowest. Add the cinnamon, mace and cloves, then the sliced onions and a little salt. Cook 2–3 minutes until translucent, add the ginger and garlic and sauté until the onions turn light golden. 0:19
  2. Stir in the Kashmiri chilli, ½ tsp turmeric, coriander and cumin powders and roast for 20–30 seconds, then add the cashews. 2:17
  3. Add the chopped tomatoes and 2 tbsp water, cover for 2 minutes, then mash lightly and sauté until the oil separates. Turn off the heat and let the masala cool completely. 3:07
  4. Grind the cooled masala to a smooth, thick paste without adding water. 4:08
  5. Heat 1 tsp oil in the same pan, crackle the cumin seeds, then on the lowest heat add the boiled chickpeas with ¼ tsp turmeric, ⅓ tsp Kashmiri chilli and the garam masala. Stir for 20–30 seconds to coat. 4:47
  6. Add the ground masala, rinsing the grinder with 1 cup of water in stages. Bring to a boil on low heat and check the salt. 5:50
  7. Stir in the chopped capsicum and coriander, turn off the heat and serve with roti or rice. 6:48

Tip. Serves 3 (our estimate). Cook dried chickpeas in bulk and freeze in 2-cup portions. The gravy thickens as it cools, so add a spoon of water if needed. Any cold-pressed oil can replace the groundnut oil.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 3

Energy397 kcal1,660 kJ
Protein14 g29% of a day
Fibre14 g49% of a day
Carbohydrate52 g38 g net · 13 g sugars19% of a day
Fat17 g1.6 g saturated21% of a day
Sodium410 mg18% of a day

Where the energy comes from one serve

  • Net carbs 42%
  • Protein 16%
  • Fat 42%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 60% of the 38 g of net carbs come from the chickpeas. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High64%

1 g a serve, mostly from wood-pressed groundnut oil (94%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Folate High60%

239 µg a serve, mostly from chickpeas (84%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin C High48%

43 mg a serve, mostly from capsicum (47%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Iron High33%

5.9 mg a serve, mostly from chickpeas (58%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B6 High33%

0.6 mg a serve, mostly from chickpeas (29%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Magnesium High25%

105 mg a serve, mostly from chickpeas (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc High25%

2.7 mg a serve, mostly from chickpeas (65%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin K High25%

30 µg a serve, mostly from wood-pressed groundnut oil (25%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin E High24%

3.6 mg a serve, mostly from wood-pressed groundnut oil (51%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium Source19%

880 mg a serve, mostly from chickpeas (39%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Selenium Source13%

7.1 µg a serve, mostly from chickpeas (61%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Calcium Source10%

127 mg a serve, mostly from chickpeas (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A Source10%

89 µg a serve, mostly from kashmiri chilli powder (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Show the other 2
Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Skinny Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.