SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 222.4
  • Total Fat: 4.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 181.5 mg
  • Total Carbs: 36.6 g
  • Dietary Fiber: 6.9 g
  • Protein: 11.6 g

View full nutritional breakdown of Chana Masala calories by ingredient
Report Inappropriate Recipe

Chana Masala

Submitted by: CHEFJUNE

Introduction

This gets better the longer it sits so make it up ahead of time. I put it in mini whole wheat tortillas for appetizers-tastes great at room temperature. This gets better the longer it sits so make it up ahead of time. I put it in mini whole wheat tortillas for appetizers-tastes great at room temperature.
Number of Servings: 12

Ingredients

    2 cans low sodium garbanzo beans,drained,rinsed
    2 Tablespoons Extra virgin olive oil
    1 large onion-finely diced
    Garam Masala spice mix: In coffee grinder combine:
    1 stick cinnamon,
    5 whole cloves,
    5 black peppercorns,
    1/2 t cumin seeds, toasted
    1/2 t coriander seeds toasted
    1/4 t cayenne pepper (optional)

    1 clove garlic - finely grated
    1 ince fresh ginger-finely grated or 1 teaspoon ground
    2/3 cup dried lentil (any color)
    1-14 oz Can S&W Petite diced tomatoes (w/sweet onions & roasted garlic)
    1 Tablespoon golden raisins-finely chopped
    1 cup water - as needed.

Directions

In non-stick skillet heat cumin and coriander seeds until begin to pop.Cool slightly and add to coffee grinder. Blend til smooth.
In same skillet, add oil and saute onions until translucent. Add all the rest of the ingredients EXCEPT the raisins and 1 cup water. Bring to a simmer, cover and reduce heat to a gentle simmer. Cover and cook 15 minutes - stirring occasionally. Add Raisins and check water level - add water until you have a 1/4 inch on bottom of pan. Continue to cook an additional 10 minutes at a gentle simmer or unil remaining water is absorbed. Test beans for doneness. You may have to adjust and add more water if beans are not fully cooked.
Serving Size: Makes 12-5.5 oz servings

Number of Servings: 12

Recipe submitted by SparkPeople user CHEFJUNE.





TAGS:  Vegetarian Meals |

Great Stories from around the Web


Rate This Recipe