Chana Masala Pockets with Tofu and Arugula


Can also be served with cauliflower rice


I’m Indian American and have grown up eating South Indian food my entire life. As kids, my sisters and I would look forward to eating North Indian food at Indian restaurants or at our friends’ homes. My parents are still sticklers for authentic South Indian food at home and rarely make any other type of Indian food. So, a few years ago, I decided to come up with my own vegan recipe for Chana Masala. Everyone seems to make their Chana a little differently. My version is basically for busy people who want to have a spicy, tasty, hearty meal without spending all day making it! The arugula adds a fresh and modern spin to this traditional dish and the pita pockets help balance the spicy flavors. I’ve made this dish for my parents and they loved it. (Even my dad!) You can easily find all of the spices at your grocery store. If you are a fan of super spicy food, you can add more cayenne pepper at the end.

Channa Masala Pockets with Tofu and Arugula

  • Servings: 6
  • Difficulty: easy
  • Print


  • 1 14 oz package extra firm or firm tofu, excess water removed and crumbled
  • 1 1/2 cups chopped onion (about half of a medium onion)
  • 1 28 oz can crushed tomatoes
  • 1 16 oz can of chickpeas
  • 1 cup arugula
  • 6 whole wheat pita pockets, cut in half
  • 3 cloves minced garlic
  • 2 tbs coconut oil
  • 1/2 tsp turmeric
  • 1 tsp garam masala
  • 2 tsp cumin powder
  • 2 tsp coriander powder
  • 1/2 tsp ginger powder
  • 2 tbs lemon juice (or juice of 1/2 a lemon)
  • 1/4 tsp cayenne pepper
  • 1/4 tsp salt
  • 1/4 cup vegan sour cream (homemade or store bought to top, optional)


Wrap tofu in a clean towel for about 10 minutes to remove excess moisture. Crumble tofu with hands or mash with fork and set aside. Heat oil in a large saucepan. Add onions and cook for 2 minutes or until onions are translucent. Add garlic and cook for 1 more minute. Next, add turmeric, cumin, coriander, cayenne, ginger, and salt and cook for 1 minute. You may need to add an extra 1 tbs of oil at this point if mixture appears dry. Next, add crumbled tofu and cook for about 3-4 minutes. Next, add tomatoes, chick peas, and lemon juice and let simmer for about 5 minutes. Finally, add garam masala and extra salt to taste. Fill each pita pocket half with channa masala and top with arugula. Serve with vegan sour cream (optional). Eat immediately to keep pita pockets from getting soggy.

Nutrition Information:

  • Approximate calories for 1/6 of Chana masala: 173 cal
  • Approximate protein for 1/6 of Chana masala: 7 grams
  • Approximate calories for 1 whole wheat pita bread: 170 cal
My modern take on Chana masala!

18 thoughts on “Chana Masala Pockets with Tofu and Arugula

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.