โ All recipes
89
Mainsยท Indian
Chana Masala
Chickpeas simmered in a tangy spiced tomato gravy.
Low-CarbHigh-ProteinHigh-FiberVeganGluten-Free
๐งบ You have 0/5 tracked ingredients โ missing Chickpeas (Garbanzo Bean, Tomato Sauce, Onions, Garam Masala +1.
4Serves
10mPrep
25mCook
35mTotal
EasyLevel
Ingredients
Make
4
servings- ยท2 cups cooked chickpeas~328 gโ Chickpeas (Garbanzo Bean
- ยท1 cup tomato puree~245 gTomato Sauce
- ยท1 onion, diced~110 gโ Onions
- ยท2 tbsp garam masala~14 gโ Garam Masala
- ยท3 garlic cloves, minced~9 gโ Garlic
Steps
- 1Sautรฉ onion and garlic, add garam masala.
- 2Add tomato and chickpeas.
- 3Simmer 20 minutes; serve with rice.
Nutrition ยท 1 serving (~176 g)
๐ฅ Calories184
๐ฅฉ Protein9.1g18% DV
๐ Carbs33g12% DV
๐ฅ Fat2.7g4% DV
๐ฟ Fiber8.5g30% DV
Sugar 8.9 gSodium 134 mg
Vitamins
Folate174mcg43%
Vitamin B60.36mg21%
Thiamin0.23mg19%
Vitamin C11mg12%
Niacin1.8mg11%
Riboflavin0.12mg9%
Vitamin K11mcg9%
Vitamin E1.2mg8%
Vitamin A41mcg5%
Minerals
Manganese1.3mg56%
Copper0.39mg43%
Iron3.0mg17%
Phosphorus184mg15%
Zinc1.6mg14%
Magnesium53mg13%
Potassium587mg12%
Selenium4.1mcg7%
Calcium72mg6%
Estimated per serving โ for guidance, not a measured label.
What drives the score
89
89/100
Grade A
Nutrient density32/35
Protein quality10/15
Fiber9/10
Healthy fats5/10
Bioactives15/15
Glycemic impact9/10
Bioactives
flavanolsanthocyaninsquercetinallicinlycopenekaempferol
What's in it โ ingredient scores
This recipe scores 89 / A โ the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.
