🧂 450mg sodium — comfortably under our 500mg cap
Classic Chana Masala
Chickpeas simmered in a punchy tomato-onion masala with ginger, finished with garam masala and lemon.
💪 Where's the protein? Right here — 22g
- Chickpeas (16g)
- Brown basmati (6g)
🍃 Sugar-Free Option
No added sweeteners in this recipe — it's sugar-free as written. Any sugars in the nutrition panel come from whole vegetables, grains, and fruit only.
Ingredients (all organic)
- ✓Chickpeas, 1.5 cups
- ✓Onion, 1, minced
- ✓Tomatoes, 2, grated
- ✓Ginger + garlic paste, 1.5 tbsp
- ✓Cumin seeds, 1 tsp
- ✓Coriander + turmeric + chili
- ✓Garam masala, 1 tsp
- ✓Brown basmati, 3/4 cup cooked
- ✓Lemon + cilantro
Dotted ⓘ ingredients have photos and store locations in the field guide.
How to Prep
- 1Sizzle cumin seeds; brown the onion patiently — this is the flavor base.
- 2Add ginger-garlic, spices, grated tomato; cook until the oil separates.
- 3Add chickpeas and a cup of water; simmer 15 minutes, mashing a few.
- 4Finish with garam masala, lemon, cilantro over basmati.
🔪 Starting from raw? The basics (2)
Chickpeas: canned or from dry
Canned works everywhere — one 15-oz can, drained and rinsed, is about 1½ cups. From dry: soak overnight, then simmer 60–90 minutes until creamy inside (1 cup dry makes about 3 cups).
Cooking brown basmati
Rinse well. 1 cup dry + 2 cups water: boil, cover, simmer low 40 minutes, rest 10. Makes about 3 cups.
📍 Buy the ingredients — Chicagoland
Every ingredient above is stocked organic at these local spots:
- Whole Foods Market — Lakeview
- Fresh Thyme Market — Bucktown
- Pete's Fresh Market — Bridgeport
- Mariano's — Throughout Chicagoland
- Dill Pickle Food Co-op — Logan Square
- Sugar Beet Food Co-op — Oak Park
More metro areas coming as Rootful grows. Or get it delivered — coming soon →
More Dinner Ideas
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22g proteinMushroom & Black Lentil Wellington
21g protein