Chana Masala: Jan's


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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 173.6
  • Total Fat: 7.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 245.4 mg
  • Total Carbs: 22.1 g
  • Dietary Fiber: 4.4 g
  • Protein: 4.6 g

View full nutritional breakdown of Chana Masala: Jan's calories by ingredient
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Introduction

This is a super easy recipe for Indian Chala Masala. The only tricky part is hunting down some of the spices. You can find all of the ingrediants at a local Indian market. Very delicious. This is a super easy recipe for Indian Chala Masala. The only tricky part is hunting down some of the spices. You can find all of the ingrediants at a local Indian market. Very delicious.
Number of Servings: 6

Ingredients

    1 can of garbanzo beans (rinsed and drained)
    3 TBS oil
    Pinch of Hing (optional if you can't find it)
    1 tsp cumin seeds
    1 tsp Besan (flour from ground garbanzo beans)
    1-2 chopped tomatoes
    1 chopped onion
    1 tsp ginger paste (you can grind fresh ginger into a past)
    1 tsp green chilis (you can find chopped green chilis in the frozen aisle for convenience)
    1/2 tsp. tumeric
    1/2 to 1 tsp chili powder
    3 tsp coriander powder
    1 tsp salt
    1/2 tsp. Garam Masala
    1/2 tsp Chana Masala powder (optional)
    1/2 tsp Amchur Ground (ground mango powder, also optional
    squeeze of lime juice (optional)
    1/2 cup water

Directions

Rinse and drain the canned garbanzo beans and set aside. Heat oil in medium saucepan over med-high heat. Add cumin seeds and Besan. Cook until golden. Add onion and tomatoes and cook until onions are soft and translucent and the tomatoes start to break down. You may add a little water while cooking if mixture evaporates too much. Add in the green chilis and the ginger. Add in spices: tumeric, chili, coriander powder. Stir until well incorporated. Add the beans, salt and water. Cover and simmer for 10 minutes. Mash some of the beans with the back of a spoon. Add the rest of the ingredients: garam masala, chana masala and amchur. Makes 4 servings. Garnish with tomatoe and lime. May be served over rice.

Number of Servings: 6

Recipe submitted by SparkPeople user JANICEMC.

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Member Ratings For This Recipe


  • Very Good
    I so enjoyed this recipe! I didn't add the masala's or the powdered mango bit did add fresh cilantro with the squeeze of lime.
    - 2/27/08

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