An easy home recipe by Alex Brad
Looking for a healthy vegetarian dinner that’s fast, flavorful, and comforting? This easy chickpea curry is a plant-based powerhouse inspired by traditional Indian chana masala, but simplified for busy home cooks. It’s ready in just 20 minutes, budget-friendly, and absolutely delicious — perfect for meatless Mondays or any weeknight dinner!
🥄 What Is Chickpea Curry (Chana Masala)?
Chickpea curry, known as chana masala in Indian cuisine, is a spiced tomato-based dish made with garbanzo beans (chickpeas). It’s a staple across many South Asian households — hearty, warming, and naturally vegan. This version is streamlined without sacrificing the rich, aromatic flavors that make it so craveable.
🌿 Why You’ll Love This Chickpea Curry
✅ Quick & Easy: Ready in 20 minutes!✅ One-Pan Meal: Minimal cleanup.
✅ High in Plant-Based Protein
✅ Naturally Gluten-Free & Vegan
✅ Customizable: Add extra veggies, herbs, or chili heat.
🥣 Chickpea Curry Ingredients + Health Benefits
| Ingredient | Nutritional Highlights |
|---|---|
| Chickpeas | High in protein, fiber, and iron. Great for blood sugar control and digestion. |
| Onion & Garlic | Rich in antioxidants and immune-boosting compounds. |
| Curry Powder | Contains turmeric, which is anti-inflammatory and full of flavor. |
| Coconut Milk | Adds creaminess and healthy fats, perfect for dairy-free dishes. |
| Spinach | A source of iron, calcium, and vitamins A, C, and K. |
| Tomatoes | Packed with lycopene and vitamin C. |
🍛 Ingredients
1 tbsp olive oil1 medium onion, finely chopped
2 garlic cloves, minced
1 tbsp curry powder (or garam masala for deeper flavor)
1 can (15 oz) chickpeas, drained and rinsed
1 can (14.5 oz) diced tomatoes
½ cup full-fat coconut milk
2 cups fresh spinach (or kale)
Salt, to taste
Optional: fresh cilantro and lemon wedges for serving
👩🍳 How to Make This Easy Chickpea Curry
1. Sauté Aromatics: In a large pan, heat olive oil over medium heat. Add chopped onion and cook until translucent (about 3–4 minutes). Stir in the garlic and cook for 1 minute.
2. Spice it Up: Add curry powder and toast for 30 seconds to release the flavors.
3. Add Base Ingredients: Stir in chickpeas, diced tomatoes, and coconut milk. Bring to a gentle simmer.
4. Simmer: Cook uncovered for about 10 minutes, stirring occasionally.
5. Add Greens: Toss in spinach and cook until wilted (2–3 minutes). Season with salt to taste.
6. Finish: Serve hot, topped with fresh cilantro and a squeeze of lemon.
🍽️ Serving Suggestions
Serve over steamed basmati rice, quinoa, or cauliflower rice for a low-carb option.
Pair with warm naan or flatbread.
Add a side of mango chutney or cucumber raita for a flavor contrast.
🌟 Pro Tips for the Best Chickpea Curry
Boost the flavor: Add a dash of chili flakes or a pinch of cumin seeds while cooking.
Make it creamier: Stir in extra coconut milk or cashew cream.
Meal prep friendly: Tastes even better the next day and freezes well!
📈 Nutritional Info (Per Serving)
Calories: ~350 kcal
Protein: 12g
Fiber: 10g
Iron: 4mg
Vegan | Gluten-Free | Dairy-Free
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