Second Nature logo



Chana masala

Augusta Gray
Written by

Augusta Gray

Reviewed by dietitian

Fiona Moncrieff

1 min read
Last updated February 2024

This chana masala is the perfect cupboard staple recipe and in true Second Nature form, we bulked the recipe out with plenty of vegetables.

Recipe: Chana masala

Prep and cooking time: 50 mins

Serves: 4


  • 1 tbsp extra virgin olive oil
  • 1 onion, finely sliced
  • 2 garlic cloves, crushed
  • 3 carrots, diced
  • 1 tsp turmeric
  • 1 tsp ground coriander
  • 1 tsp ground or fresh  ginger (or 2 tbsp tikka masala or korma paste)
  • 1 x 400g tin plum/chopped tomatoes
  • 1 x 400ml tin coconut milk
  • 2 x 400g tin chickpeas, drained and rinsed
  • 200ml veg stock
  • 1 tsp garam masala
  • 250g spinach
  • 1 handful fresh coriander, roughly chopped
  • Yoghurt (optional garnish)


  1. Heat the olive oil in a large pan non stick saucepan, over medium heat.
  2. Add the onion and carrots, and cook until softened, about 10 mins.
  3. Add the crushed garlic cloves. Add the turmeric and ground coriander (or curry paste),  ground ginger or fresh ginger, then stir to combine. Cook for 1-2 mins, then pour in the tin of tomatoes, coconut milk, chickpeas, and the veg stock.
  4. Bring to the boil and simmer until the sauce has thickened (roughly 25 mins).
  5. Add the garam masala towards the end (helps keep the flavour).
  6. Add spinach and cook for a further 5 mins.
  7. Top with coriander and yoghurt (optional).

You might also like

Make losing weight feel Second Nature

The first step on your Second Nature journey is to take our health quiz.

Hand holding phone

Write a response

Ann Hyde

29 August, 2020

Having made this recipe I don’t like to waste the chickpea water. I have found a nice recipe for chocolate mousse! Does this ‘water’ count as a carb in any way? If so, how much water is a portion of carbs please? Thanks

Ann Hyde

13 September, 2020

The recipe, if it is any use to anyone, is 150g dark chocolate, melted & left to cool, chickpea water from 400g tin, chilled, 1 tsp sugar. Whisk the chickpea water until stiff, add the sugar while whisking (I don’t use the sugar as I’m not bothered by the taste without, it’s a ‘grown up’ flavour in my opinion), add the chocolate & stir until well mixed, put into 4 ramekins & chill for about 4 hours until set. Enjoy!

Karen Davies

10 June, 2020

I’m looking for a ‘workable’ diet so was drawn to your plan. I’m vegetarian and printed off a couple of recipes to try. The first one was Chana Masala which looked good so I tried it last night. However, the ingredients stated 3 carrots and only 2 were used in the method (item 1), and the aubergine which is listed in the ingredients does not feature in the method AT ALL! Are you able to assure me that your other recipes include all the ingredients listed before I spend a considerable amount of money to purchase your programme? Looking forward to your prompt response. Thanks & Regardsa

Augusta Gray

7 August, 2020

Hi there,
Thank you for your comment. We are very sorry there was a mistake in this recipe. We can assure you that is not the case with others. Our recipes are one of the elements of the programme that people truly love. We have a very small team working on the recipes, so we are sorry this was missed. The carrots in the ingredient list, are correct so we’ve updated to reflect that. The aubergine has been removed from the recipe because we’ve been informed that although adding more vegetables is in line with our programme recommendations, it is not authentic to a chana masala dish. We hope you try some other recipes of ours on our website.

Jo Harrison

24 May, 2020

I am interested in joining up please send me the free five day plan

As seen on

The GuardianThe TimesChannel 4The Sunday Telegraph
Evening Standard