Indian · Authentic-ish Indian
Chana Masala
538 kcal a serving, against 502 for the traditional version. That is -36 kcal off, or -7%, with 26.5g of protein. Serves 4. 45 minutes.
What the traditional version is
A deeply spiced northern Indian classic featuring tender chickpeas simmered in a thick, intensely savoury gravy. The base relies on onions, tomatoes, and a generous slick of melted ghee to carry the spices and coat the palate.
What changed, and what each change costs
60g of ghee for 15g of ghee and 100g of fat-free Greek yoghurt
Ghee is delicious, but it costs you a massive amount of calories for zero structural benefit. A tiny splash of ghee is all you actually need to fry the onions and toast the spices. Stirring a dollop of fat-free Greek yoghurt in right at the end replaces that creamy, luxurious mouthfeel while driving the protein up. You've got to take the pan off the heat before you stir the dairy in, otherwise it will split and look like a primary school science experiment.
What it costs you. You miss out on the nutty, buttery richness that only real ghee provides. The yoghurt brings a sharp tang instead, making the finished dish taste much fresher and lighter, which is a departure from the traditional profile.
800g of tinned chickpeas up to 1200g
With all that heavy fat removed, the dish needs physical bulk to keep you full. Ramping up the chickpeas ensures you get a massive portion size. They are cheap, filling, and do all the heavy lifting to keep you satisfied until morning. Chickpeas are brilliant for bulking out a meal for pennies.
What it costs you. You'll spend slightly more time chewing. Call it a massive bowl of dense legumes that demands your full attention rather than a delicate little side dish anymore and you'll be about right.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 502 | 538 |
| Protein | 17.8g | 26.5g |
| Fat | 21.7g | 13g |
| Saturated fat | 9.6g | 3g |
| Carbohydrate | 63g | 83.9g |
| Protein per 100 kcal | 3.5g | 4.9g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Indian prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
This is proper, working-class comfort food that costs pennies to make and fills you up for hours. I took out the heavy butter and leaned hard into the spices and tomatoes to do the work. The yoghurt trick is a fantastic way to mimic the rich creaminess of a restaurant curry without the sluggish aftermath. It is sharp, deeply savoury and incredibly satisfying on a cold evening.
The quantities and the method for this dish are in Authentic-ish Indian, along with 54 more. Buy the paperback