Meatless Monday Recipes: Chana Masala courtesy of inSHAPE

Indian food intimidates novice cooks, and our team at inSHAPE is no exception. But, with so many amazingly hearty veggie based options, Indian food seemed a natural choice for Meatless Monday! Paired with a basic basmati rice, Chana Masala is a nutrient rich party for your tummy.

Whether you opt for a curry powder or parse out the individual flavors that make up curry, have fun with this one. You really can’t screw it up!

Chana Masala
Chana Masala


  • 2 tsp cumin seeds
  • 1 tbsp canola oil
  • 2 medium onions, minced
  • 2 cloves garlic, minced
  • 2 tbsp canola oil
  • 2 tsp grated fresh ginger (powder ok but fresh is best)
  • 1/4 cup parsley, chopped
  • 1/2 tsp cayenne
  • 2 tsp cumin powder
  • 1 tsp garam masala
  • 1 tsp paprika
  • 1 tsp lemon zest
  • juice of one lemon
  • 4 cups chick peas (If they’re dry, they’ll need an overnight soak.)
  • 3 cups chopped tomatoes (We used a big can.)
  • 1 cup tomato sauce (can)


Drain and/or rinse your chick peas and set them aside while you begin the rest of the process. Drizzle oil in large pot and over medium heat, toast cumin seeds for about 3 minutes until brown. Add additional oil, onions and garlic and continue to cook for another 5 minutes. Add everything else. Cook for several hours. Adjust spices to your taste, and enjoy!

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