Chana Masala with Cilantro Cauliflower Rice


It’s the end of summer… September is one of my favorite months. I start to lay off on the grilling and switch to roasting instead. I also start to crave things like curry and soup this time of year. Chickpeas are a staple in my house. I usually use organic canned chickpeas to save on time. They’re so versatile and can be used to make so many delicious things. They’re also high in protein and fiber. Chana masala at Indian restaurants is always so good. That may be because they use a lot of oil and also serve it with a deep fried Indian bread known as Bhatura. At home, I prefer the low fat, healthier version with low carb cauliflower rice. I am pretty much obsessed with vegetable substitutes for pasta a rice these days. I love cauliflower rice and zucchini noodles and make them almost every day. Cauliflower rice does take some extra time but once you make it, it lasts for days in the fridge. It can be flavored anyway you like and it really does keep you full. You could also serve Chana with quinoa or brown rice as healthy alternatives to traditional white rice. The leftovers from this meal make an excellent desk lunch the next day! I always say that Chana is better the next day. It’s really hard to mess up Chana masala. It’s so quick and easy to make. Feel free to substitute fresh grated ginger instead of powdered if you have it. You can also kick up the spice level by adding 2-3 more chili peppers. The squeeze of lemon at the end adds a much needed bit of tartness. In Indian cooking, cilantro is often used as a garnish in lieu of parsley. After all, it is from the same plant that produces coriander seeds. The cumin and coriander are what make the “masala”. They pair together beautifully and give this classic dish it’s depth. They are essential in Indian cuisine and give off a signature aroma. The turmeric adds beautiful color and has anti-inflammatory properties. If you’re trying to save on groceries, canned tomatoes and cayenne pepper (instead of chili peppers) will work just as well. This dish is great for everyday because it’s relatively inexpensive to make. Make sure you take a picture and tag @thefriendlyepicurean on Instagram or Facebook if you make it or Pin this recipe!


Chana Masala with Cilantro Cauliflower Rice

  • Servings: 4 to 6
  • Difficulty: easy
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    For the Chana Masala:
  • 2 (15oz) cans of garbanzo beans, drained and rinsed
  • 6 Roma tomatoes, diced
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 1 green chili pepper, seeds removed and minced
  • 1/2 tsp ginger powder
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1/2 tsp turmeric powder
  • 1 tsp garam masala
  • 1/2 tsp salt
  • 1 tbs olive oil
  • 2 tbs freshly squeezed lemon juice
  • 1/4 cup chopped, fresh cilantro
  • For the cauliflower rice:
  • 1 medium sized head of cauliflower, cut into florets (about 6 cups of cauliflower florets)
  • 1/4 cup chopped, fresh cilantro
  • 1/4 tsp salt


Heat olive oil in a large saucepan on medium heat. Add onions and cook until translucent/golden brown – about 8 minutes. Add garlic and cook for about 3 minutes. Next, reduce heat and add chili pepper, ginger, coriander, cumin, and turmeric and cook for another 2-3 minutes. Add tomatoes and simmer on low heat until tomatoes have released their juices and thickened – about 8-10 minutes. Add chickpeas, garam masala, lemon juice, and salt and stir well. Simmer on low heat for another 6-7 minutes. Top with fresh cilantro just before serving. Next, make the cauliflower rice. Cut cauliflower into florets and towel off any excess water. Place 1/2 of the florets in a high powered blender or food processor. Pulse until cauliflower is rice sized. Remove from food processor and place in a large mixing bowl. Pulse second half of cauliflower florets until rice sized then empty into mixing bowl. Toss with salt and chopped cilantro. Serve chana masala over raw cauliflower rice. May store both in the fridge for up to 4 days.

Nutrition Information:

  • Approximate calories per 1/6 chana masala + 1/4 cauliflower rice: 243 cal




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