Chana Masala (Chickpea curry)

Chana Masala (Chickpea curry)

Chana Masala, also known as chickpea curry, is one of the most popular and comforting dishes in Indian cuisine. Beyond being delicious, it’s also a nutrient-dense vegetarian option that works beautifully for young parents, gym-goers, and anyone focused on eating better.

How Much Protein Is in Chana Masala?

The base of this dish—chickpeas—is naturally high in protein and fiber.

  • 2 cups boiled chickpeas (used in this recipe) provide 29g protein in total.
  • For 4 servings, this works out to ~7.25g protein per serving.

That’s a solid amount, but the real value comes from what you pair it with.

Chana Masala Meal Combinations: Calories & Protein

Here’s how the nutrition changes depending on whether you eat Chana Masala with rice, regular chapatis, or protein-rich chapatis:

  • Chana Masala (1 serving) + 1 cup cooked rice
     ~11.25g protein | ~380 calories
  • Chana Masala (1 serving) + 2 regular chapatis
     ~13.25g protein | ~420 calories
  • Chana Masala (1 serving) + 2 Rebalance high-protein atta chapatis
     ~27.25g protein | ~420 calories

So while Chana Masala pairs beautifully with rice or parathas, if you want to increase the protein content significantly, try making your chapatis with Rebalance high-protein atta. It’s a simple swap that more than doubles your protein intake without adding extra calories.

Nutritional Benefits of Chana Masala

  1. Plant Protein for Strength – Chickpeas aid in muscle repair and overall satiety.
  2. High Fiber for Digestion – Keeps you full and supports gut health.
  3. Heart-Healthy Choice – May help manage cholesterol levels.
  4. Antioxidant Boost – Spices like turmeric, garlic, and ginger add anti-inflammatory properties.

Chana Masala Recipe

Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4

Ingredients

  • 2 cups boiled chickpeas
  • 2 tbsp oil
  • 1 onion, finely chopped
  • 2 tomatoes, pureed
  • 1 tbsp ginger-garlic paste
  • 1 tsp turmeric powder
  • 1 tsp cumin seeds
  • 1 tsp garam masala
  • Salt to taste
  • Fresh coriander for garnish

Instructions

  1. Heat oil in a pan, add cumin seeds, and let them splutter.
  2. Add onions and sauté until golden brown.
  3. Stir in ginger-garlic paste and cook for another minute.
  4. Add tomato puree, turmeric, and salt. Cook until the oil separates.
  5. Add chickpeas and garam masala. Simmer for 15 minutes.
  6. Garnish with coriander and serve hot with your choice of rice or chapatis.

To boost protein, make your chapatis using Rebalance high-protein atta.

FAQs About Chana Masala

Q: Is Chana Masala good for weight loss?
Yes. Its fiber keeps you full longer, supporting weight control.

Q: Can I meal-prep Chana Masala?
Absolutely. It stores well in the fridge for up to 3 days and tastes even better the next day.

Q: What’s the best pairing for Chana Masala?
It goes well with rice or parathas. But if you’re looking for a protein-rich meal, use Rebalance atta for your chapatis.

Final Thoughts

Chana Masala is more than comfort food—it’s a nutritional powerhouse. On its own, it provides ~7g of protein per serving. When paired with 2 chapatis made from Rebalance high-protein atta, the same meal jumps to over 27g protein, making it one of the easiest high-protein vegetarian meals you can cook.

 

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