Chana masala
Chickpeas simmered in a warmly spiced tomato and onion sauce, served over fluffy basmati rice with lemon and cilantro.
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Vegetarian
- Vegan
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
- Gluten-free Indian
Ingredients
- 1.5 cup basmati rice
- 2 cans (15 oz each) canned chickpeas, drained and rinsed
- 1 large yellow onion, finely chopped
- 1 can (14 oz) canned crushed tomatoes
- 3 tbsp olive oil
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 tbsp gluten-free garam masala
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp ground turmeric
- ¼ cup fresh cilantro, chopped, plus lemon wedges
Method
- Start the rice in a covered pot with salted water.15 min timer
- Sizzle the onion in olive oil until soft and golden.7 min timer
- Stir in the garlic, ginger and spices until fragrant.1 min timer
- Add the tomatoes and chickpeas, then simmer thick.10 min timer
- Take out the kids' share, mild, before finishing the pot.Kids’ plate comes out here
- Rest the sauce off the heat, then scatter cilantro on top.2 min timer
Kids’ plate: Chana and rice bowls
On the plate: Mild chana masala over plain basmati rice, cilantro left off, a lemon wedge to squeeze.
Make it a game: Scoop a rice volcano and spoon the chana sauce around it like lava flowing down.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Celiac disease: Everything here is naturally gluten-free: the spice blend is labelled gluten-free and the sauce is built from scratch, no bottled stock.
- Kid (4–12): Mild and scoopable: soft chickpeas in a gentle sauce over rice, spice left off the kids' share.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Vegetarian recipes, Vegan recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes, Gluten-free Indian recipes.