Vegetarian Chickpea Curry (Chana Masala) - Diabetes-Friendly
Low-GI, high-fibre South Asian comfort in a bowl
Vegetarian Chickpea Curry (Chana Masala) - Diabetes-Friendly
Enjoy a registered nutritionist-approved low-GI chickpea curry that supports diabetes-friendly blood sugar control while delivering authentic South Asian flavour.
Ingredients
- 400 g canned chickpeas, drained and rinsed
- 1 large onion (≈150 g), finely chopped
- 2 cloves garlic (≈10 g), minced
- 1 tsp fresh ginger (≈5 g), grated
- 200 g chopped tomatoes (canned, no added sugar)
- 150 ml low-sodium vegetable stock
- 1 tbsp olive oil
- 1 tsp each ground cumin and ground coriander
- ½ tsp ground turmeric
- ½ tsp garam masala
- ¼ tsp chilli powder (adjust to taste)
- ½ tsp sea salt and ¼ tsp freshly ground black pepper
- 1 tsp dried fenugreek leaves (kasuri methi)
- 1 tsp amchoor (dried mango powder), or a squeeze of fresh lemon juice
- Fresh coriander leaves, chopped, for garnish
Method
- Heat the olive oil in a heavy-bottomed pan over medium heat; this helps release the spices without burning them.
- Add the chopped onion and sauté for 5-6 minutes until translucent, creating a flavour base for the curry.
- Stir in the garlic and ginger, cooking for another minute to aromatise the mixture.
- Sprinkle in cumin, coriander, turmeric, chilli powder and a pinch of salt; toast the spices for 30 seconds to unlock their depth.
- Pour in the chopped tomatoes and vegetable stock, bring to a gentle simmer and let the sauce reduce by a third, about 8 minutes, to concentrate flavours.
- Add the chickpeas, stir to coat, and simmer for 10 minutes; the fibre-rich legumes will absorb the spices and stay low-GI.
- Finish with garam masala, fenugreek leaves, and amchoor (or a squeeze of lemon juice) for the classic tangy chana masala finish; cook for a further 2 minutes, then remove from heat and garnish with fresh coriander.
- Serve hot with a side of whole-grain brown rice or a small whole-wheat roti for a balanced meal.
Nutrition per Serving
250kcal
12gProtein
9gFibre
35gCarbs
6gFat
