Pan-Indian · Main
Chana masala
Chickpea curry
- Energy
- 240 kcal
- Protein
- 11.5 g
- Fibre
- 16.5 g
- Time
- 50 min
Per serving, 146 g.1 Good for lunch or dinner.
One serving gives you
- 37%of the day’s folate
- 15%of the day’s zinc
- 14%of the day’s iron
- 11%of the day’s calcium
Nutrition facts
One serving, 146 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy240 kcal14%
Carbohydrates
- Carbohydrate27 g10%
- Fibre16.5 g66%
- Soluble fibre2.01 g
Fats
- Fat8.94 g18%
- Saturated fat limit1.34 g7% of limit
- Monounsaturated fat3.55 g
- Polyunsaturated fat2.91 g
- Omega-62.82 g36%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein11.5 g23%
- Histidine278 mg46%
- Isoleucine478 mg40%
- Leucine809 mg35%
- Lysine712 mg66%
- Methionine + cystine274 mg46%
- Phenylalanine + tyrosine1,011 mg120%
- Threonine401 mg95%
- Tryptophan110 mg52%
- Valine516 mg66%
Vitamins
- Vitamin A47.7 µg6%
- Vitamin B10.17 mg12%
- Vitamin B20.13 mg7%
- Vitamin B31.26 mg11%
- Vitamin B51.52 mg30%
- Vitamin B60.24 mg13%
- BiotinNot in the source data
- Folate82.3 µg37%
- Vitamin B120 µg0%
- Vitamin C14 mg22%
- Vitamin D0 µg0%
- Vitamin E1.96 mg26%
- Vitamin K23.6 µg43%
Minerals
- Calcium105 mg11%
- ChromiumNot in the source data
- Copper0.43 mg25%
- IodineNot in the source data
- Iron4.14 mg14%
- Magnesium94.8 mg26%
- Manganese1.81 mg45%
- MolybdenumNot in the source data
- Phosphorus163 mg16%
- Potassium618 mg18%
- Selenium22.1 µg55%
- Sodium limit333 mg17% of limit
- Zinc1.93 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Bengal gram, whole senagalu52.5 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya35 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.2 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Cumin seeds jeelakarra0.8 g
- Iodized salt (table salt) uppu0.8 g
Method
About 50 minutes.
- 1
Drain the soaked 52 g whole chickpeas and pressure-cook with salt until soft (5–7 whistles).
- 2
Heat 5.5 g groundnut oil; add the cumin, then the chopped onion and cook until golden. Add ginger, garlic, the tomato, turmeric, chilli powder, ground coriander and salt; cook until the oil separates.
- 3
Add the whole chickpeas with its cooking water and simmer 15 minutes, mashing a few to thicken. Finish with coriander leaves.