Chana Masala Recipe

Written By Kathryn Schneberg

A hearty, spiced chickpea stew that nourishes deeply
Prep Time: 15 minutes | Cook Time: 30–40 minutes | Total Time: ~50 minutes
Servings: 4

What is Chana Masala?

Chana Masala is a classic North Indian dish made with chickpeas (chana) simmered in a rich, tomato-based gravy infused with warming spices. It’s deeply satisfying, packed with plant-based protein, and easy to prepare. It’s the kind of dish that only gets better with time and is perfect for leftovers, meal prep, or feeding a group.

Ayurvedic Perspective

Chickpeas are astringent and slightly drying, which can aggravate vata when eaten excessively or without enough digestive support. However, when cooked well with ghee, warming spices, and tangy tomatoes, chana becomes more digestible and nourishing.

This dish is tridoshic when prepared mindfully:

  • Vata: Balance by adding ghee, cumin, hing (asafoetida), and serving with basmati rice.

  • Pitta: Reduce the chilies and onions if you're feeling inflamed.

  • Kapha: Add more heat with ginger, mustard seeds, and black pepper to support lightness.

Ingredients

  • 1½ cups dried chickpeas (or 2 cans, rinsed)

  • 2 tbsp ghee or coconut oil

  • 2 medium tomatoes, chopped (or 1 cup canned)

  • 1 tsp cumin seeds

  • 1 tsp mustard seeds

  • 1 medium onion, diced

  • 1 tbsp grated ginger

  • 2 cloves garlic, minced

  • 2 tsp ground coriander

  • 1 tsp ground cumin

  • ½ tsp turmeric

  • ½–1 tsp garam masala

  • ½ tsp smoked paprika (optional)

  • ¼–½ tsp cayenne (to taste)

  • 1–2 tsp salt (to taste)

  • Juice of ½ lemon or 1 tsp amchur (dry mango powder)

  • Fresh cilantro for garnish

Instructions

1. Soak & Cook Chickpeas (if using dried)

  • Soak overnight in plenty of water.

  • Drain and simmer with fresh water until tender (45–60 minutes), or pressure cook for 15–20 minutes.

  • Drain and set aside.

2. Make the Masala Base

  • Heat ghee in a large pan. Add cumin and mustard seeds; let them pop.

  • Stir in diced onion and cook until golden.

  • Add ginger, garlic, and sauté 1–2 minutes.

  • Mix in coriander, cumin, turmeric, paprika, cayenne, and garam masala. Stir to toast the spices.

3. Add Tomatoes & Simmer

  • Add chopped tomatoes and cook until they break down into a thick sauce (8–10 minutes).

  • Add cooked chickpeas and 1 cup water.

  • Simmer 15–20 minutes to allow flavors to meld and sauce to thicken.

4. Finish & Serve

  • Stir in salt, lemon juice, and adjust spices as needed.

  • Garnish with chopped cilantro.

Serving Suggestions

Serve over basmati rice or with warm roti. Add a spoonful of ghee or a side of sautéed greens for a more complete meal.

Ayurvedic Tips

  • Add a pinch of hing (asafoetida) if chickpeas tend to cause bloating.

  • Chew slowly and mindfully to support digestion.

  • For a softer texture, mash some chickpeas into the sauce before serving.

Closing Thoughts

Chana Masala is a deeply grounding, affordable, and nutrient-rich dish you can return to again and again. It’s a celebration of simplicity—of pantry staples, spices, and the comfort of warm food made with care.

Kathryn Schneberg
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