Chana Masala (Indian Chickpeas)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 10
Ingredients
1 Tbs canola, grapeseed, or vegetable oil2 medium onions, minced (about 1-1/2 cups)1-3 cloves garlic, minced2 tsp grated fresh ginger1 hot pepper, minced *(optional)1 tsp ground coriander2 tsp ground cumin1/2 tsp cayenne pepper1 tsp turmeric2 tsp whole cumin seeds, dry toasted (use whole, or lightly crush/grind if desired)2 tsp sweet paprika1 tsp garam masala2 cups chopped tomatoes (or 1 14.5oz. can diced tomato)2/3 cup water or chicken broth4 cups cooked or canned (drained) chickpeassaltjuice of 1 lemonchopped fresh cilantro, for serving
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.
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.
Nutritional Info 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
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