Who says delicious Indian food has to be fiery hot? This creamy and aromatic Chickpea Masala is proof that you can have deep, complex flavors without overwhelming spice. It’s the perfect introduction to Indian cooking and a go-to for a comforting weeknight meal that feels like a warm hug in a bowl. Best of all, it comes together in 30 minutes, making it faster than takeout!
Ingredients
• 1 tablespoon / 15 ml vegetable oil
• ½ medium onion, diced
• 1 tablespoon / 15 g garam masala
• 1 tablespoon / 15 ml tomato paste
• 2 teaspoons / 10 g grated fresh ginger
• 1 serrano chile, minced (optional, for mild heat)
• 2 15-ounce / 425 g cans chickpeas, rinsed and drained
• 1 28-ounce / 794 g can crushed tomatoes
• ½ cup / 120 g low-fat Greek yogurt
• ¼ cup / 15 g fresh cilantro, chopped
• Salt and black pepper to taste
Instructions
1. Heat the oil in a large skillet or pot over medium heat. Add the diced onion and sauté for 5 minutes, until softened and translucent.
2. Stir in the garam masala, tomato paste, grated ginger, and minced serrano chile. Cook for 1 minute more, stirring constantly, until the spices are wonderfully fragrant. Season with salt and pepper.
3. Add the rinsed chickpeas and crushed tomatoes to the skillet. Stir to combine, bring to a boil, then reduce the heat to medium-low. Let it simmer for 15 minutes for the flavors to meld together.
4. Remove the skillet from the heat. Stir in the Greek yogurt and chopped cilantro until just combined. Serve immediately.
Nutritional Information
• Nutrition Information
• Calories: 328
• Protein: 16 g
• Total Fat: 9 g
• Saturated Fat: 1 g
• Carbohydrates: 52 g
• Cholesterol: 2 mg
• Sodium: 582 mg
• Fiber: 5 g
• Sugar: 11 g
Pro Tips
• & Variations
• To make this dish vegan, swap the Greek yogurt for ½ cup of full-fat coconut milk or a plain, unsweetened plant-based yogurt.
• Adjust the heat to your liking. For a spicier curry, leave the seeds in the serrano or add a pinch of red pepper flakes. For zero heat, omit the chile entirely.
• Boost the veggies by wilting in a few handfuls of fresh spinach during the last 2-3 minutes of simmering.
• For a different protein, try this sauce with 1 lb (450g) of cubed extra-firm tofu (pan-fried first for best texture) or 2 cups of paneer.
FAQ
Q: How can I make this chickpea masala vegan
A: To make this recipe completely vegan, simply swap the ½ cup of low-fat Greek yogurt for ½ cup of full-fat coconut milk or a plain, unsweetened plant-based yogurt like almond or soy. This will maintain the delicious creaminess.
Q: Is this vegetarian masala a good source of protein
A: Yes, it’s an excellent source of plant-based protein. With 16 grams of protein per serving primarily from the chickpeas, it’s a filling and nutritious meal. For an even higher protein count, you can add pan-fried tofu or paneer.
Q: Can I meal prep this chickpea masala for the week
A: Absolutely. This recipe is perfect for meal prep. Store the finished masala in an airtight container in the refrigerator for up to 4 days. The flavors will meld and can taste even better the next day. Reheat gently on the stovetop or in the microwave.
Q: What other vegetables can I add to this curry
A: This curry is very versatile. To easily boost the veggie content, wilt in a few handfuls of fresh spinach during the last 2-3 minutes of simmering. You could also add diced bell peppers or cauliflower florets with the onions for more texture and nutrients.
