Chana masala (chickpea and spinach curry)

The great Indian vegetarian classic: a chickpea curry simmered in a spiced tomato sauce, enriched with spinach. Rich in plant protein, fibre and anti-inflammatory spices, it is a comforting, budget-friendly and flavour-packed dinner, perfect with basmati rice.

Prep time: 10 min  |  Cooking time: 25 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 223 kcal · 12 g protein · 28 g carbohydrate · 4 g fat

Ingredients

• 2 tins of chickpeas
• 1 tin of chopped tomatoes
• 2 handfuls of spinach
• 1 onion
• 2 cloves of garlic
• 1 tsp turmeric
• 1 tsp cumin
• 1 tsp ginger

Method

1. Fry the onion, garlic and ginger, add the spices and let them toast for 30 seconds.
2. Add the chopped tomatoes and the drained chickpeas.
3. Simmer gently for 18 to 20 minutes.
4. Stir in the spinach at the end of cooking until it wilts. Serve with rice.

Nutritional benefits

Chana masala is a complete, nourishing vegetarian dish: chickpeas are rich in plant protein and fibre, perfect for fullness and even for plant-based muscle gain when served with rice (complementary amino acids). The star spices (turmeric, cumin, ginger) provide anti-inflammatory compounds, and the spinach adds iron and folate. Budget-friendly and tasty, it is a healthy dinner that proves a meat-free meal can be filling.

Variations and substitutions

• Creamier: a splash of coconut milk or yoghurt.
• Spicier: chilli, garam masala, fresh coriander.
• Other vegetables: cauliflower, sweet potato, squash.
• With brown rice for extra fibre.

Storage and making ahead

Chana masala improves with time and keeps for 4 days in the fridge, and it freezes perfectly too: an excellent batch cooking dish. Reheat in a saucepan, adding a little water if needed.

💡 Good to know

Toast the spices for a few seconds in the hot oil before adding the liquid: this step releases their aromas and turns a simple curry into a fragrant dish with real depth.

Read also

Discover more vegetarian recipes · vegan recipes · gluten-free recipes · anti-inflammatory recipes · bulking recipes.

The foods in this recipe: chickpeas · tomatoes · spinach · onion · garlic.

You will also like these recipes: Sweet potato and chickpea curry · Red lentil and coconut milk curry · Red lentil and spinach dhal.