Chana Masala (chick pea curry in spicy tomato gravy)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 245.8
- Total Fat: 6.8 g
- Cholesterol: 0.0 mg
- Sodium: 74.8 mg
- Total Carbs: 37.6 g
- Dietary Fiber: 10.5 g
- Protein: 11.4 g
View full nutritional breakdown of Chana Masala (chick pea curry in spicy tomato gravy) calories by ingredient
Introduction
Classic hot, tart and tangy North Indian chickpea curry Classic hot, tart and tangy North Indian chickpea curryNumber of Servings: 4
Ingredients
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1 1/4 cups dried chickpeas
2 tablespoons ghee or butter and oil
1 teaspoon black mustard seeds
1 teaspoon cumin seeds
2 onions, finely chopped
2-inch piece fresh ginger, grated or minced
2 cloves garlic, crushed or minced
2 to 3 fresh green chilies, seeded and finely chopped
1 tablespoon chana masala powder
1 large tomato, diced
1 dried bay leaf, crushed into small pieces
1 teaspoon chili powder
1 teaspoon turmeric
1/2 teaspoon garam masala
1 teaspoon sea salt, or to taste
handful of fresh parsley or cilantro, chopped
Directions
Rinse the chickpeas and soak for 8 hours or overnight in several inches of water with a little yogurt whey or lemon juice added. Drain and rinse, and transfer to a large saucepan. Cover with several inches of fresh water and bring to a boil. Reduce heat to low, cover, and simmer for 1 to 1 1//2 hours or until the chickpeas are tender. Drain, reserving 1 cup of the cooking liquid. Transfer 1/4 cup of the cooked chickpeas to a bowl and mash to a paste with a fork or potato masher. Set aside.
Heat the ghee or butter and oil in a large saucepan over medium heat. When hot, add the mustard and cumin seeds and stir for a few minutes or until the mustard seeds begin to pop. Next add the onion, stir for 2 to 3 minutes, and then add the crushed ginger and garlic. Continue to stir for 2 to 3 minutes, then add the green chilies and chana masala powder. Stir for a minute to coat the vegetables with the spice powder.
Now add the tomatoes, bay leaf, turmeric and chili powder to the pan, and simmer for 5 to 10 minutes or until the tomatoes are thickened. When the tomatoes are nearly done, add the mashed chickpeas and the garam masala and stir for 2 to 3 minutes. Add the cooked chickpeas and the reserved cup of cooking liquid. Simmer for 10 minutes or until most of the liquid is absorbed.
Season with salt and finish off by adding the chopped herbs. Serve hot.
Serving Size: makes 10 generous 1 cup servings
Number of Servings: 4
Recipe submitted by SparkPeople user GTKARLA.
Heat the ghee or butter and oil in a large saucepan over medium heat. When hot, add the mustard and cumin seeds and stir for a few minutes or until the mustard seeds begin to pop. Next add the onion, stir for 2 to 3 minutes, and then add the crushed ginger and garlic. Continue to stir for 2 to 3 minutes, then add the green chilies and chana masala powder. Stir for a minute to coat the vegetables with the spice powder.
Now add the tomatoes, bay leaf, turmeric and chili powder to the pan, and simmer for 5 to 10 minutes or until the tomatoes are thickened. When the tomatoes are nearly done, add the mashed chickpeas and the garam masala and stir for 2 to 3 minutes. Add the cooked chickpeas and the reserved cup of cooking liquid. Simmer for 10 minutes or until most of the liquid is absorbed.
Season with salt and finish off by adding the chopped herbs. Serve hot.
Serving Size: makes 10 generous 1 cup servings
Number of Servings: 4
Recipe submitted by SparkPeople user GTKARLA.