Why This Chana Masala is a Perfect Pantry Meal
Chana Masala is a delicious dish from India. It’s comforting, has beautiful aromatic spices, and is hearty because of protein-packed chickpeas. This recipe takes a simple, whole-food, plant-based approach, making it an easy go-to meal when you need something quick, nourishing, and flavorful.
This recipe is perfect for those times when you haven’t made it to the store but still want a satisfying meal. Canned chickpeas and tomatoes are the stars here and quite a help when you’re pressed for time.
You can switch out the yam with regular potatoes, carrots, or frozen veggies, as they’ll work just as well.
One-Pot, Minimal Effort
If you love meals that don’t leave you with a sink full of dishes, this one’s for you. Everything simmers in one pot, which means less cleanup and more time enjoying your meal. Chana Masala is a great recipe for busy nights if you want a satisfying meal without spending too much time in the kitchen.
Make It Your Own
One of the best things about a dish like this is how flexible it is. If you love spice, add more cayenne or fresh chili. Stir in spinach or kale at the end if you’d like more greens. Need to stretch it further? Serve it over brown rice or whole wheat pita for an even heartier meal.
I love adding fun toppings like sliced bananas, chopped almonds or peanuts, and mango chutney. This lasted for a few days, and I like how easy it is to use leftovers. I think you’ll enjoy this delicious dish.
A Simple Way to Eat Well
Plant-based Chana Masala isn’t just a quick meal—it’s a nutrient-packed one, too. Chickpeas bring plenty of plant-based protein and fiber, while yams add vitamins and natural sweetness.
Try a few more chickpea-inspired dishes:
- Moroccan Chickpea Vegetable Tagine
- Chickpea Salad Sandwich
- Chickpea Flour Omelet with Curried Greens
- Chocolate Chip Chickpea Cookies
So whether you’re looking for a quick weeknight meal or a make-ahead option, this Chana Masala has you covered. Give it a try, and let me know how you make it your own!
I’d love to hear your feedback in the comments below for this Chana Masala Chickpeas Yams! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!
This recipe is Certified Plantricious because it meets the following guidelines.
The Trusted Seal for
Plant-Based Nutrition
- Must be whole food plant-based, contains no animal products
- May be minimally processed
- No added oil
- No added sugars
- No artificial additives or preservatives
- Sodium (mg) to Calories ratio, 1 ≤ 1
- Total Fiber to Calories, 2g ≥ 100 calories
Easy Chana Masala With Chickpeas & Yams
Equipment
- Measuring Cups and Spoons
- Silicone Cooking Utensil Set
Ingredients
- 1 red onion diced
- 5 cloves garlic minced
- 2 tsp ginger minced
- 1 tbsp curry
- 1 tsp ground cumin
- 1 tsp coriander
- 2 tsp garam masala
- 1/8 tsp cayenne pepper
- 1 tsp paprika
- 1 tsp salt , optional
- 3 tbsp tomato paste
- 3/4 cup light canned coconut milk Trader Joe's brand
- OR 1/2 tsp coconut extract mixed with 3/4 cup non-dairy milk
- 1 (15-oz.) can chickpeas rinsed and drained
- 2 small yams or potatoes chopped
- 1 28 oz can diced tomatoes
- 1 1/2 cup frozen peas
Instructions
- Saute onions, garlic and ginger in a small amount of water or stock on medium-low heat about 5 minutes until they start to soften and the liquid is almost evaporated.
- Add the spices and cook with the onion mixture for another minute.
- Add the tomato paste and coconut milk. Stir to combine.
- Add chickpeas, potatoes, and the whole can of diced tomatoes including the juice.
- Cover and simmer until the potatoes are tender, about 25 minutes. Add the frozen peas for the last 5 minutes. Stir to combine.
- Serve topped with yogurt, bananas, chopped almonds or raisins and mango chutney.
This made my house smell so good! Only thing I wish when air was cooking, is if you put approximate times of cooking and temperature of cooking for the stove… “onions on low heat for approx. 5 min”… at least for me! Otherwise, love it. Thanks for sharing healthy recipes
Thanks for the great suggestion. Edited and updated 🙂
We loved this one! My wife wasn’t too sure about some of the ingredients that might not be to her liking such as cumin, paprika and cayenne pepper so we left them out. It still came out great and will make this one again.
Thanks, so glad you enjoyed it!
Do we use the liquid in the canned tomatoes?
Yes, you would use the liquid. I added that to the instructions. Thanks.
I found this recipe on my phone on my lunch break. I was heading to Target and amazingly found all ingredients there to make it, including orgamic spices and cubed sweet potatoes. Trying the plant based diet and I’m sure I will love this and make it often.
That’s great! And the pre-cubed sweet potatoes makes it even easier. Hope you enjoy. it.
What a fantastic recipe! We loved the flavours, incluing the spices used–all were in our household already. A hearty meal that we are going to repeat and repeat again.
Absolutely fantastic recipe. It’s become one of our favourite meals, garnishing it with the food you mention at the bottom of the recipe.
What about cremini mushrooms instead of the sweet potato?
That sounds yummy. I would love cremini mushrooms and encourage people to be creative. Sometimes it works to use what you have in the fridge!
Love this recipe and it will be added to my “hubby likes this” list! Thank you so much!
Do you have a Garam Masala recipe that is not too spicy? (By that I mean ‘hot’)?
Hi, I don’t have a Garam Masala recipe but have been using the store-bought jarred version which can be found in most markets. I haven’t found it to be too hot. Did you try it in the recipe and it was hot?
Another delicious recipe – thank you! I followed as written. I served over rice w/ cashew yogurt. So good I had leftovers for breakfast.
👍 It’s one of my favorite recipes. So glad you enjoyed it.