How to make the yummiest Zone Diet Dish “Chana Masala”

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Chana masala, also known as chole or chickpea curry, can be a healthy option on the Zone Diet. Chickpeas are a good source of protein, fiber, and complex carbohydrates, making them a balanced addition to a Zone Diet meal. However, the recipe’s other ingredients, such as oil or ghee, may need to be limited or substituted for healthier options to adhere to the diet’s macronutrient ratios.

The Zone Diet is a popular weight-loss diet that emphasizes balancing macronutrient intake to maintain stable blood sugar levels, reduce inflammation, and improve overall health. The diet encourages a ratio of 40% carbohydrates, 30% protein, and 30% fat in every meal.

chana masala

Chana Masala (Zone Diet)

Chana Masala is a popular vegetarian dish in Indian cuisine that is made with chickpeas (also known as garbanzo beans) that are cooked in a flavorful and spicy tomato-based sauce. The recipe for Chana Masala can vary depending on the region and the cook, but it generally involves cooking chickpeas in a spiced tomato-based sauce. The sauce is typically made with onions, garlic, ginger, tomatoes, and a blend of Indian spices like cumin, coriander, turmeric, and garam masala. The dish is often garnished with fresh cilantro and served with rice or naan bread.
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Prep Time 15 minutes
Cook Time 20 minutes
Course Side Dish
Cuisine Indian
Servings 4 people
Calories 200 kcal

Equipment

  • 1 Frying Pan

Ingredients
  

  • 2 cups cooked chickpeas (soaked overnight and then simmered) garbanzo beans
  • 1 tbsp olive oil
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 1 inch ginger grated
  • 1 large tomato chopped
  • 1 tbsp tomato paste
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp turmeric
  • 1/2 tsp garam masala
  • 1/2 tsp paprika
  • 1/4 tsp cayenne pepper
  • 1/2 tsp salt
  • 1/4 cup water
  • Fresh cilantro chopped (for garnish)

Instructions
 

  • Heat olive oil in a large pan over medium-high heat.
  • Add the chopped onion and sauté until translucent, about 3-4 minutes.
  • Add minced garlic and grated ginger to the pan and sauté for another minute.
  • Add the chopped tomato and tomato paste to the pan and cook for 3-4 minutes until the tomato has broken down and become soft.
  • Add the spices (cumin, coriander, turmeric, garam masala, paprika, cayenne pepper, and salt) to the pan and cook for another minute, stirring constantly to avoid burning.
  • Add the cooked chickpeas to the pan and stir to coat them in the spice mixture.
  • Add the water to the pan, stir, and bring to a boil.
  • Reduce the heat to low, cover the pan, and let the chickpeas simmer for 10-15 minutes until the sauce has thickened.
  • Garnish with chopped cilantro and serve hot.

Notes

This recipe makes 4 servings, and each serving contains approximately:
2 blocks of protein (from the chickpeas)
2 blocks of carbohydrates (from the chickpeas and tomato)
3 blocks of fat (from the olive oil)
You can adjust the serving size to fit your individual Zone Diet requirements. Enjoy your Chana Masala!
Keyword beans, chana masala, zone diet

The nutrition values for Chana Masala can vary based on the specific recipe and serving size, but here is an estimated nutrition value for the recipe I provided (per serving):

  • Calories: 333
  • Protein: 13g
  • Carbohydrates: 44g
  • Fat: 14g
  • Fiber: 12g
  • Sugar: 9g
  • Sodium: 627mg

It’s worth noting that this recipe is high in fiber and plant-based protein, making it a filling and nutritious meal option. Additionally, the spices used in Chana Masala, such as turmeric, cumin, and coriander, have anti-inflammatory properties and potential health benefits. However, this recipe is also relatively high in fat, so it may not be the best option for those on a low-fat diet. Overall, Chana Masala can be a healthy and flavorful dish as part of a bal