Chana Masala

Name: Chana Masala Recipe
Prep time: 20 min
Cook time: 60 min
Total time: 80 min
Yield: 4
Ingredients: 2 TBSP vegetable oil; 2 medium onions chopped; 6 cloves garlic minced; 2 tsp ground coriander; 1/2 tsp ground turmeric; 2 tsp garam masala; 1/2 tsp ground ginger; 10 oz fresh spinach (bagged works great) chopped; 2 medium red peppers diced; 1 jalapeno pepper seeded and coarsely chopped (optional); 1 can diced tomatoes drained (14.5 oz preferably low-sodium); 1 can chickpeas/garbanzos drained (14.5 oz preferably low sodium. If you want the dish to be more chickpea-stewy than spinachy feel free to use 2 cans garbanzos); 1/2 cup lowfat milk (lactose-free if you�re intolerant; or use rice milk if you�d prefer this dish to be dairy-free. You can also use lowfat buttermilk or plain yogurt if you have that laying around.); Salt to taste

Minutes to Prepare: 20
Minutes to Cook: 60

Number of Servings: 4

Ingredients

2 TBSP vegetable oil2 medium onions, chopped6 cloves garlic, minced2 tsp ground coriander1/2 tsp ground turmeric2 tsp garam masala1/2 tsp ground ginger10 oz fresh spinach (bagged works great), chopped2 medium red peppers, diced1 jalapeno pepper, seeded and coarsely chopped (optional)1 can diced tomatoes, drained (14.5 oz, preferably low-sodium)1 can chickpeas/garbanzos, drained (14.5 oz, preferably low sodium. If you want the dish to be more chickpea-stewy than spinachy, feel free to use 2 cans garbanzos)1/2 cup lowfat milk (lactose-free if you�re intolerant; or use rice milk if you�d prefer this dish to be dairy-free. You can also use lowfat buttermilk or plain yogurt if you have that laying around.)Salt to taste

Directions

Heat the oil in a large saucepan over medium heat. Add onions and saute until translucent (~5 min).
Add garlic and spices (except salt) and saute for another 2 minutes until spices are fragrant and onions are well-covered in spices, careful not to burn the garlic.
Add the spinach, the diced red peppers, jalapeno, tomatoes and salt and bring to a boil.
Reduce heat and simmer for 10 minutes, partially covered, stirring occasionally
Stir in milk/yogurt. Simmer uncovered until desired thickness is reached.
Salt to taste and serve!

Number of Servings: 4

Recipe submitted by SparkPeople user TURC204.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving