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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 275.4
  • Total Fat: 22.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 1,339.2 mg
  • Total Carbs: 14.9 g
  • Dietary Fiber: 4.3 g
  • Protein: 4.3 g

View full nutritional breakdown of Chana Masala/Garbanzo-Chick Peas in Indian Spices calories by ingredient
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Chana Masala/Garbanzo-Chick Peas in Indian Spices

Submitted by: PCHOTRANI
Chana Masala/Garbanzo-Chick Peas in Indian Spices

Introduction

Garbanzo beans with various spices
Also known as Chana Masala or Chole Punjabi Style
Vegetarian
Quick and easy to make, I sometimes share with my husband or keep some for the next day. I usually will eat it with 1 slice of WW bread (Calories for bread not included since it is optional)
Garbanzo beans with various spices
Also known as Chana Masala or Chole Punjabi Style
Vegetarian
Quick and easy to make, I sometimes share with my husband or keep some for the next day. I usually will eat it with 1 slice of WW bread (Calories for bread not included since it is optional)

Number of Servings: 2

Ingredients

    This serves 2.
    Open, drain, and rinse a 15.5 oz can of chick peas aka garbanzo beans (I use Great Value Walmart brand) and set aside.
    Also put 1 large tomato in a food processor or blender and puree then set aside (you will be using this in a few mins)

    In a medium sized and depth pan put in medium high heat.
    Add 3 Tbsp of Canola oil.
    Wait until the oil heats up (you can test it by dropping a couple corriander seeds into it to see if it sizzles)
    Add a pinch of Hing aka asafoetida.
    Add 1 Tsp of Cumin Seeds
    Add 1 Tsp of Besan (Gram Flour)
    Stir all and roast for a few seconds until golden brown
    Then add tomatoe puree made from 1 large tomato
    Add 1 tsp of ginger paste
    Add 1 tsp of finely chopped green chili pepper (you can use jalapenos or chile serrano)
    Add 1/2 Tsp Tumeric
    Add 1/2 Tsp of Chile Powder
    Add 3 Tsp of Corriander Powder
    Stir it all and keep stirring until the liquid reduces to about half. You will see the tomato and oil seperate.
    Could take a couple mins.
    Add the garbazo beans aka chick peas
    Add 1 tsp of salt (to your taste preference)
    Stir all then add about a half a cup of water and let it simmer for about 10 mins (covered)
    Stir it all then begin to press/smash a couple of beans with the back of a spoon. Then add 1/4 Tsp of Garam Masala.
    Optional garnish with tomato slices and fresh cilantro leaves.

Directions

You can watch a step by step video here:

http://www.youtube.com/watch?v=XiDMmrRcvOQ
Special thanks to Manjula. Namaste

Also I have no association with this website but this is where I purchase my Indian Spices since they are very difficult to locate in my area.
www.grocerybabu.com
They also have great prices and selection.

Number of Servings: 2

Recipe submitted by SparkPeople user PCHOTRANI.






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