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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 144.9
  • Total Fat: 2.7 g
  • Cholesterol: 0.3 mg
  • Sodium: 355.4 mg
  • Total Carbs: 25.7 g
  • Dietary Fiber: 5.1 g
  • Protein: 5.5 g

View full nutritional breakdown of Chana Masala (Indian Chickpeas) calories by ingredient
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Chana Masala (Indian Chickpeas)

Submitted by: TERZA_RIMA

Introduction

A fabulous make-ahead healthy dish, since the subtle flavors blend together even more beautifully after several days. Freezes well in single portions for quick microwave meals. A fabulous make-ahead healthy dish, since the subtle flavors blend together even more beautifully after several days. Freezes well in single portions for quick microwave meals.
Number of Servings: 10

Ingredients

    1 Tbs canola, grapeseed, or vegetable oil
    2 medium onions, minced (about 1-1/2 cups)
    1-3 cloves garlic, minced
    2 tsp grated fresh ginger
    1 hot pepper, minced *(optional)
    1 tsp ground coriander
    2 tsp ground cumin
    1/2 tsp cayenne pepper
    1 tsp turmeric
    2 tsp whole cumin seeds, dry toasted (use whole, or lightly crush/grind if desired)
    2 tsp sweet paprika
    1 tsp garam masala
    2 cups chopped tomatoes (or 1 14.5oz. can diced tomato)
    2/3 cup water or chicken broth
    4 cups cooked or canned (drained) chickpeas
    salt
    juice of 1 lemon
    chopped fresh cilantro, for serving

Directions

1. Heat oil in a large pot or dutch oven over medium heat. Add onions, season with two pinches of salt, and cook until translucent, about 5 mins. Add garlic, ginger, and hot pepper and cook until fragrant and onions begin to brown, about 3-5 mins more.

2. While onions are browning, combine spices (coriander through garam masala on the ingredient list) in a bowl and add to the pot, stirring to coat. Cook for 1-2 minutes to let spices infuse.

3. Add chopped tomatoes (or canned tomatoes with juices). Using a wooden spoon, scrape up the brown bits on the bottom of the pot and stir well.

4. Add water or chicken broth along with the chickpeas and bring to a boil. Simmer uncovered for 10 minutes. Stir in lemon juice and season with salt to taste.

Top with chopped fresh cilantro and serve with a dollop of yogurt, creme fraiche, or sour cream and basmati rice or hot flatbread.

Serving Size: Makes approx. 10 one-cup servings.

Number of Servings: 10

Recipe submitted by SparkPeople user TERZA_RIMA.






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