Chana Masala
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
2 Tbs olive oil1 medium onion, coarsely chopped2 medium cloves garlic, minced1 tsp cumin seeds½ tsp ground coriander¼ tsp ground ginger1 tsp garam masala1/4 tsp ground cardamom1/4 cup water1 28-ounce can whole peeled tomatoes1 tsp kosher salt, or to taste2 Tbs cilantro leaves, roughly torn, plus more for garnish1/2 tsp cayenne, or to taste- if you are unsure, add this last, as cayenne can vary widely in spiciness2 15-ounce cans chickpeas (garbanzo beans), drained and rinsed
First, open the cans, drain and rinse the chickpeas, and chop your onions and garlic. Prep the cilantro and have your spices measured out and ready to be poured in.
Use the olive oil to coat the bottom of a large saucepan or Dutch oven, preferably NOT nonstick. Heat on medium heat, and add the onion. Cook until the onions are browned and beginning to char around the edges. Your patience will be rewarded!
Reduce heat to low and add the garlic and spices (all but the cayenne and the cilantro). Stirring constantly, toast the spices for about 30 seconds, then add the 1/4 cup of water and scrape the bottom of the pan while it boils away. Once all the water is gone, add the liquid from the canned tomatoes, then the tomatoes themselves, crushing them in your hand as you add them. Add the salt.
Raise the heat to medium and bring the mixture to a boil. Reduce heat to low and add the cilantro and cayenne. Simmer until the sauce begins to thicken, then add the chickpeas. Simmer for five minutes, then add 2 Tbsp of water and simmer for another five. Add another 2 Tbsp of water, then simmer until the chana masala is thick rather than liquidy. Adding the additional water and extending the cooking time intensifies the flavor and helps the texture of the chickpeas.
Makes 8 servings, 1/2 cup each. Serve with brown rice, with naan bread, or a pita. A delicious garnish to add, along with shredded cilantro, is a dollop of plain yogurt.
Number of Servings: 8
Recipe submitted by SparkPeople user LOUISATHELAST.
Use the olive oil to coat the bottom of a large saucepan or Dutch oven, preferably NOT nonstick. Heat on medium heat, and add the onion. Cook until the onions are browned and beginning to char around the edges. Your patience will be rewarded!
Reduce heat to low and add the garlic and spices (all but the cayenne and the cilantro). Stirring constantly, toast the spices for about 30 seconds, then add the 1/4 cup of water and scrape the bottom of the pan while it boils away. Once all the water is gone, add the liquid from the canned tomatoes, then the tomatoes themselves, crushing them in your hand as you add them. Add the salt.
Raise the heat to medium and bring the mixture to a boil. Reduce heat to low and add the cilantro and cayenne. Simmer until the sauce begins to thicken, then add the chickpeas. Simmer for five minutes, then add 2 Tbsp of water and simmer for another five. Add another 2 Tbsp of water, then simmer until the chana masala is thick rather than liquidy. Adding the additional water and extending the cooking time intensifies the flavor and helps the texture of the chickpeas.
Makes 8 servings, 1/2 cup each. Serve with brown rice, with naan bread, or a pita. A delicious garnish to add, along with shredded cilantro, is a dollop of plain yogurt.
Number of Servings: 8
Recipe submitted by SparkPeople user LOUISATHELAST.
Nutritional Info Amount Per Serving
- Calories: 181.8
- Total Fat: 4.9 g
- Cholesterol: 0.0 mg
- Sodium: 686.7 mg
- Total Carbs: 29.7 g
- Dietary Fiber: 6.0 g
- Protein: 6.4 g
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