Co+op Basics: Chana Masala

This Indian classic is not only delicious, but it is rich in B vitamins, iron, and protein. And did we mention it's inexpensive and easy to make? This recipe features 5 products from our Co+op Basics line and comes in at $3.02 per serving! Consider doubling the recipes so you can put some portions in the freezer for future meals-to-go. Try adding a sweet potato for extra health benefits and a slightly different flavor.


The following products are all part of Co+op Basics:

  • Field Day long-grain brown rice
  • Field Day canola oil
  • Field Day curry powder
  • Field Day tomato paste
  • Wild Harvest garbanzo beans
Field Day long-grain brown rice
1 1/2 cups
Field Day canola oil
3 tablespoons
Yellow onion, diced
Garlic clove, minced
Fresh ginger, minced
1 tablespoon
Garam masala
1 tablespoon
Curry powder
2 tablespoons
Field Day tomato paste
3 tablespoons
2 cups
Wild Harvest garbanzo beans, drained & rinsed
1 15-ounce can
Lemon juice
2 teaspoons
Red pepper flakes
1 teaspoon
Large russet potato, peeled & diced
Salt and pepper
To taste

Prep time: 20 minutes

Cook time: 35 minutes

Servings: 4

Calories per serving: 4

Cost per serving: $3.02


  1. Bring rice and 3 cups of water to a boil in a medium saucepan. Cover tightly and reduce to a simmer for about 40 minutes or until water is absorbed.
  2. Heat oil in a deep frying pan or shallow soup pot. Add onion and cook over medium heat until soft and translucent, then add garlic, ginger, spices, and tomato paste. 
  3. Pour into a blender or food processor and blend thoroughly. Return the spiced tomato paste to the same pan; there will be a thin coat of oil in it. Heat over medium heat, stirring occasionally, until it turns medium brown and oil separates around the edges of the pan.
  4. Gradually whisk in water until it makes a thick gravy, about 2 cups. Bring to a boil.
  5. Add potato and salt, and reduce heat to simmer. Cook for about 8 minutes, then add garbanzo beans. Return to a simmer, cover, and cook for 10 minutes, until potatoes are tender.
  6. Stir in lemon juice and red pepper flakes, and season to taste with salt and pepper. Serve over rice.