Lunch · 35 min · indian

Chana Masala Bowl

An Indian lunch built around chickpeas and tomato puree — on the table in 35 minutes. It is weeknight cooking that still hits your targets — 31 grams of protein per serving. Naturally vegetarian and vegan, it scales cleanly if you are cooking for more than one.

✓ USDA-verified nutrition data

Ingredients

• 1.5 cups Chickpeas
• 1 cup Tomato puree
• 2 tsp Garam masala
• 1 tbsp Ginger
• 1 cup Basmati rice
• 2 tbsp Cilantro

Steps

1. Heat oil in a deep skillet over medium heat.
2. Sizzle the grated ginger and garam masala 1 minute until very fragrant.
3. Pour in the tomato puree and simmer 8 minutes until it darkens and thickens.
4. Add the chickpeas with a splash of water; simmer 15 minutes.
5. The sauce should coat the chickpeas thickly.
6. Meanwhile, cook the basmati rice.
7. Taste and salt generously — chickpeas need assertive seasoning.
8. Serve over rice with fresh cilantro.

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