Chana Masala (Indian Chickpeas)
 Recipe){kind=link}
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
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
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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.
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.