Chana Masala for Dummies

Chana Masala for Dummies
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 215.5
  • Total Fat: 10.9 g
  • Cholesterol: 7.8 mg
  • Sodium: 314.4 mg
  • Total Carbs: 22.5 g
  • Dietary Fiber: 7.2 g
  • Protein: 6.8 g

View full nutritional breakdown of Chana Masala for Dummies calories by ingredient
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Introduction

My only complaint about a lot of Indian food is that it often lacks green veggies, which add so much color and nutrients. I usually top this recipe with fresh baby spinach and/or cilantro. My only complaint about a lot of Indian food is that it often lacks green veggies, which add so much color and nutrients. I usually top this recipe with fresh baby spinach and/or cilantro.
Number of Servings: 4

Ingredients

    2 Tbs. vegetable oil
    1 medium onion, chopped

    1 large clove of garlic, minced
    1 Tbs. curry powder
    1 Tbs. tomato paste or ketchup

    1 (15 oz.) can chick peas, drained, reserving 3 Tbs. liquid
    1/2 Tbs. lemon juice
    1/2 tsp. salt
    Fresh black pepper

    Crushed red pepper, optional to taste

    1 Tbs. vegan margarine

    Cilantro (fresh coriander) or spinach (optional)

Directions

Heat oil on medium high heat. Fry onions until slightly browned.

Reduce heat to medium and add garlic, curry, and tomato paste. Stir and simmer about 2 minutes.

Add chick peas, liquid, lemon juice, salt, and black pepper. Simmer 5-6 minutes, stirring occasionally.

Add red pepper to taste.

Add margarine, stirring through to melt it. Stir and simmer for 5 minutes more or until peas are softened and dish is hot.

Stir in spinach or cilanto, if using. Serve over rice, or straight-up for a low-carb meal.

Serving Size: Makes 2 - 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user PAULSTGEORGE.

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