Vegan Chana Masala

easy indian food healthy indian food indian food indian food for beginners Dec 09, 2023

Vegan Chana Masala
Serves: 6 • Total Time: 30 minutes • FODMAP rating: medium to high

An easy flavorful, and filling Indian dish! Made with common pantry ingredients. Gluten-free, dairy-free, vegan and delicious! As you can see I give you variations in the amount of spices you can add. If you don't like a strong flavor, you can add less spices. The coconut milk is optional. Many recipes don't include coconut milk in their chana masala, so you are welcome to skip it or add unsweetened plant milk for a lower fat option. The more milk you add, the more it dulls the flavor.


1 large onion (or 2 small onions), chopped
4-6 cloves of garlic
1-2 tablespoons minced ginger
1 teaspoon turmeric
1/2-1 tablespoon coriander
1/2-1 tablespoon cumin
1 tablespoon garam masala
1/2-1 teaspoon chili powder or cayenne pepper (or leave out if you don't like it spicy)
2 14oz cans of chickpeas
1 teaspoon salt
1 28oz can of crushed tomatoes
2 teaspoons coconut sugar (or your sugar of choice) or more to taste
1/2-1 cup coconut milk (the coconut milk dulls the flavor a little bit, so add to your liking.)
salt and pepper to taste
1/2 cup of chopped cilantro
3-5 cups rice


Start cooking your rice. Water sauté your onion and garlic over medium heat, then add minced ginger and all the spices until they become fragrant. Next you will add the crushed tomatoes, chickpeas, coconut milk and sugar. Cover and cook for about 5-8 minutes. Salt and pepper to taste. Finish by adding in the cilantro. Serve over rice. 


*Don’t forget to preload on vegetables before you eat.
*FODMAP Swaps: take out garlic and onion if there is a sensitivity to those foods or use the green part of green onions. 

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