Chana Masala - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

The key to this traditional Indian dish is constant tasting. Adjust the seasonings to suit your own tastes, and take the time to concentrate the flavors down before serving. Serve with brown rice or whole grain flatbread.


  • 1 Tbsp. olive oil
  • 1 onion, coarsely chopped
  • 2 cloves garlic, minced
  • 1 tsp. cumin seeds
  • ½ tsp. coriander
  • ¼ tsp. ginger
  • 1 tsp. garam masala
  • 3 cardamom pods, lightly crushed
  • ¼ cup water
  • 1 (28 oz.) can whole, peeled, low-sodium tomatoes
  • ½ tsp. salt
  • 1 Tbsp. chopped fresh cilantro
  • A pinch of cayenne, or to taste
  • 2 (15 oz.) cans no-salt chickpeas, drained and rinsed
  • 6 Tbsp. plain, nonfat Greek yogurt


  1. Heat olive oil in the bottom of a heavy-bottomed pan over medium-high heat. Add the onion and cook until thoroughly caramelized, stirring frequently (8-10 minutes).
  2. Reduce the heat to low. Add the garlic, cumin seeds, coriander, ginger, garam masala, and cardamom pods. Cook, stirring constantly, until fragrant (1 minute). Add water and stir to scrape up any brown bits from the bottom of the pan.
  3. Cook until the water has evaporated away completely. Pour in the tomatoes (including juice from can), breaking them apart as you stir. Add the salt.
  4. Bring to a boil over medium heat. Reduce the heat to low, add the cilantro and cayenne, and simmer, stirring occasionally, until sauce reduces a bit and begins to thicken (20-30 minutes).
  5. Stir in the chickpeas and cook over low until warm (5 minutes). Add a couple of tablespoons of water every few minutes and continue to cook until the chickpeas reach the desired texture (5-20 minutes).
  6. Stir in the yogurt to serve.
Nutritional analysis per serving: Calories 295; Total Fat 7.5g (9% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 1mg (0% DV); Sodium 540mg (23% DV); Total Carbohydrate 45g (16% DV); Dietary Fiber 13g (46% DV); Total Sugars 12g; Includes 0g Added Sugars (0% DV); Protein 15g; Vitamin D 0% DV; Calcium 15% DV; Iron 30% DV; Potassium 20% DV; Molybdenum 210% DV; Thiamin 110% DV; Copper 70% DV.
Recipe by Guiding Stars at
© 2024 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796