Curries, stews & chilli
Chana masala chickpea curry with rice
A deeply spiced North Indian–style chickpea curry with onion, ginger, tomato and spinach, finished with lemon and coriander and served with basmati.
- 50 min · 15 min hands-on
- Serves 4
- Large deep frying pan or saucepan, medium saucepan with lid, wooden spoon
- Contains coriander, chilli
- Vegan
- Complete meal
One serve gives you
Daily needs: Female 31–50- Protein 20 g · 15%
- Carbs 88 g · 68%
- Fat 10 g · 17%
- Fibre 16 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Ingredients
Weights for 4 servings. Per-serve nutrition stays the same.
- 300 g
- 480 g
- 20 g
- 250 g
- 15 g
- 15 g
- 5 g
- 4 g
- 4 g
- 3 g
- 2 g
- 1 g
- 1 g
- 30 g
- 400 g
- 720 g
- 250 g
- 1.5 g
- 100 g
- 15 g
- 10 g
Check product labels and cross-contact. Ingredient notes are not an allergy-safety guarantee.
Method
5 steps · about 50 min- Rinse the basmati rice. Put it in a medium saucepan with the 480 g water, bring to the boil, stir once, then cover and cook on the lowest heat for 12 minutes. Turn off the heat and leave covered for 10 minutes.
- Heat the canola oil in a large deep frying pan over medium heat. Cook the onions for 10–12 minutes, stirring often, until soft and deep golden. Add the garlic, ginger and green chilli for 1 minute.
- Stir in the cumin, ground coriander, paprika, turmeric, cinnamon and cardamom for 30 seconds until fragrant, then the tomato paste for 1 minute. Add the canned tomatoes, breaking them up, and cook for 5 minutes until thick and the oil starts to separate at the edges.
- Add the chickpeas, the 250 g water and iodised salt. Simmer for 12–15 minutes, stirring now and then, and mash about a quarter of the chickpeas against the side of the pan so the sauce thickens. Stir in the spinach until it just wilts.
- Take off the heat and stir in the lemon juice. Scatter with coriander leaves and serve with the basmati rice.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
One serve gives you
Daily needs: Female 31–50- Protein 20 g · 15%
- Carbs 88 g · 68%
- Fat 10 g · 17%
- Fibre 16 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Calculation limitations
- Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.
Every nutrient, and where it comes from
152 nutrients and food components, and the ingredients that supply each one.
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Every vitamin, mineral, fat, sugar and amino acid in this recipe, per serve or for the whole batch, and which ingredients supply each one. Free, no card needed.
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About this recipe and its sources
Editorially reviewed for ingredient-method agreement, flavour structure, moisture control, practical timings and food-safety cues. Compound products and cross-contact remain label-dependent.
MorselMetrics kitchen ideas · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from weighed edible ingredients using existing source-backed food records. Cooking changes without a supported model remain unadjusted; unknown nutrient values remain unknown.
- Basmati rice, uncooked: Whole-recipe edible weight.
- Tap water for the rice: Whole-recipe edible weight.
- Canola oil: Whole-recipe edible weight.
- Brown onions, finely diced: Whole-recipe edible weight.
- Garlic, crushed: Whole-recipe edible weight.
- Fresh ginger, finely grated: Whole-recipe edible weight.
- Green chilli, finely chopped: Whole-recipe edible weight.
- Ground cumin: Whole-recipe edible weight.
- Ground coriander: Whole-recipe edible weight.
- Paprika: Whole-recipe edible weight.
- Ground turmeric: Whole-recipe edible weight.
- Ground cinnamon: Whole-recipe edible weight.
- Ground cardamom: Whole-recipe edible weight.
- Tomato paste, no added salt: Whole-recipe edible weight.
- No-added-salt canned tomatoes, undrained: Whole-recipe edible weight.
- Canned chickpeas, rinsed and drained (3 cans): Whole-recipe edible weight.
- Water for the curry: Whole-recipe edible weight.
- Iodised salt: Whole-recipe edible weight.
- Baby spinach: Whole-recipe edible weight.
- Lemon juice: Whole-recipe edible weight.
- Fresh coriander leaves: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Basmati rice, uncooked: Rice, white, uncooked
- Tap water for the rice: Water, tap
- Canola oil: Oil, canola
- Brown onions, finely diced: Onion, mature, brown skinned, peeled, raw
- Garlic, crushed: Garlic, peeled, fresh, raw
- Fresh ginger, finely grated: Ginger, peeled, fresh, raw
- Green chilli, finely chopped: Chilli (chili), green, raw
- Ground cumin: Cumin (cummin) seed, dried, ground
- Ground coriander: Coriander seed, dried, ground
- Paprika: Paprika, dry powder
- Ground turmeric: Turmeric, dried, ground
- Ground cinnamon: Cinnamon, dried, ground
- Ground cardamom: Cardamom seed, dried, ground
- Tomato paste, no added salt: Tomato, paste, no added salt
- No-added-salt canned tomatoes, undrained: Tomato, whole, canned in tomato juice, no added salt, undrained
- Canned chickpeas, rinsed and drained (3 cans): Chickpea, canned, drained
- Water for the curry: Water, tap
- Iodised salt: Salt, table, iodised
- Baby spinach: Spinach, baby, fresh, raw
- Lemon juice: Juice, lemon
- Fresh coriander leaves: Coriander, fresh, raw