Indian Chana Masala

Indian Chana Masala

This delicious, classic Indian recipe uses canned garbanzo beans, also called chickpeas. Research shows there’s little difference in the nutritional value between canned garbanzo beans and home-cooked ones. Stock your pantry with these healthy beans so that you have several delicious meal options always available. Enjoy this savory dish served over steaming hot brown rice.

Makes 4 servings. Total preparation time: 10 minutes.



1. In a large wok or pot, heat oil until lightly smoking. Add onion, crushed red pepper, ginger, garlic and jalapenos. Cook for 30 seconds.2. Add garbanzo beans and curry powder. Cook for 2 minutes, stirring constantly.

3. Add tomatoes, water, spinach and cashew purée. Cook 4 minutes. Remove from heat. Finish with cilantro and serve with rice.

Per serving: 254 calories, 5g total fat, 1g saturated fat, 0mg cholesterol, 126mg sodium, 286mg potassium, 49g total carbohydrate, 10g dietary fiber, 9g protein


1 tablespoon olive oil

1 onion, diced

1⁄4 teaspoon crushed red pepper

2 tablespoons fresh ginger, minced

4 cloves garlic, minced

1 tablespoon curry powder blend or garam masala

1⁄4 diced jalapeno, add more for greater spice

2 15-ounce cans garbanzo beans

2 15-ounce cans crushed tomatoes or 2 1⁄2 cups diced fresh tomatoes

1⁄2 cup water

4 cups chopped baby spinach or kale

1⁄4 cup raw cashews puréed with 1⁄4 cup water

1 bunch cilantro, chopped

5 cups cooked brown rice (add cinnamon stick while steaming for more flavor)

Amy Beth Hopkins

Amy Beth Hopkins

Amy Beth has her Masters of Physical Therapy degree and Bachelors in Health Science from Loma Linda University. She is the founder of Health and Bliss for Life and online platform for aging well. She also owns Your Personal Best Physical Therapy Clinics in Austin, Tx giving her a unique perspective on the body’s ability to heal. She’s worked as program developer for physical therapy, health entrepreneur, fitness model and spokesperson for Feminine Fitness. Her study of the human potential movement and working with transformational coaches and trainers keeps her tapped into all factors that contribute to living a life full of creative contribution, happiness and fulfillment. She loves seeing others thrive and live life to the fullest, rich in physical, emotional and spiritual health.

Did you get your FREE GIFT? Sign up for the Fresh Start Kit for a Radically Healthy Life!