Chana Masala

Simple Chana Masala

If you’re looking for a plant based meal to eat after weight loss surgery then look no further. This simple Chana Masala is easy to make and full of flavor.

This dish was inspired by the Minimalist Baker but I made a few tweaks to make it more bariatric friendly. For instance, I took out a lot of the “heat” since it may be a little rough on a bariatric stomach, especially if your body is still healing.

What is Chana Masala?

Chana Masala is a dish that originated from India. It has a stew-like texture and its main ingredient is chickpeas, a legume high in protein. It also contains tomatoes and Indian spices such as ginger, garlic, coriander, onions, and cilantro. For a more spicier version hot pepper may be added.

What Can you Serve with Chana Masala?

For many bariatric post-ops, the one cup serving size of this Chana Masala dish will be enough to satisfy. However, if you would like more variety, this dish pairs well with broccoli.

Family members may enjoy brown rice or a traditional Indian bread such as naan on the side.

Bariatric Modifications

Pureed:

  • Blend all ingredients in a blender until desired consistency reached. May need to add broth to help thin.

Soft:

  • Serve as is without cilantro garnish.

Regular:

  • Serve as is. Consider adding brown rice for family members. 

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Chana Masala

A yummy and satisfying plant based meal to enjoy after weight loss surgery.

  • Author: Kristin Willard, RDN
  • Total Time: 30
Scale

Ingredients

  • 3 tablespoon coconut oil
  • 1 cup onion, chopped
  • 1 tablespoon cumin
  • 1/2 teaspoon salt
  • 2 tablespoon ginger, minced
  • 3 tablespoon garlic, minced
  • 1/2 cup cilantro, chopped
  • 1 teaspoon chili powder
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 1, 28 oz can crushed tomatoes
  • 2 can chickpeas, drained and rinsed
  • 1 teaspoon of garam masala
  • 1 Lemon
  • Cilantro for garnish (optional)
  • Greek Yogurt for garnish (optional)

 

Instructions

  1. Heat coconut oil in skillet and saute onion, cumin and salt until onion is soft. About 5-10 minutes.
  2. Add ginger, garlic, cilantro, chili powder, coriander and turmeric. Next add crushed tomatoes and chickpeas. Stir.
  3. Bring to a simmer and cover. Let simmer for 15 minutes. Remove from heat and add garam masala and juice of one lemon.
  4. Garnish with cilantro and yogurt before serving. 

 

Notes

Pureed:

  • Blend all ingredients in a blender until desired consistency reached. May need to add broth to help thin.

Soft:

  • Serve as is without cilantro garnish.

Regular:

  • Serve as is. Consider adding brown rice for family members. 

Keywords: vegetarian, plant based, indian, chana masala

Chana Masala Pinterest Image
Kristin Willard, RDN

I am Bariatric Dietitian that teaches you how to eat before and after weight loss surgery to help you feel and look your best.

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