Chana Masala

Chana Masala IMAGE Image by: Chana Masala IMAGE Author: Canadian Living

This deliciously spiced dish is common vegetarian fare in India. If you're a fan of spice, add a finely chopped red chili or two along with the garlic. Serve with basmati rice, naan bread or dosa (savoury crepes found in speciality Indian grocery stores).

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: April 2012

Ingredients

  • 3 tablespoons olive oil
  • 2 onions chopped
  • 6 cloves garlic minced
  • 2 tablespoons grated fresh ginger
  • 2 teaspoons chili powder
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 2 teaspoons garam masala
  • 1/2 cup tomato paste
  • 2 teaspoons packed brown sugar
  • 1/4 teaspoon salt
  • 2 cans chickpeas drained and rinsed
  • 2 tablespoons lemon juice

Method

In saucepan, heat oil over medium-high heat; cook onions, stirring occasionally, until softened, about 5 minutes.

Add garlic and ginger; cook for 1 minute. Stir in chili powder, coriander, cumin and garam masala; cook until fragrant, about 1 minute.

Stir in 1 cup water, tomato paste, brown sugar, salt and chickpeas, scraping up any browned bits. Reduce heat, cover and simmer until thickened slightly, about 15 minutes. Stir in lemon juice.

Nutritional facts Per serving: about

  • Fibre 14 g
  • Sodium 778 mg
  • Sugars 17 g
  • Protein 14 g
  • Calories 439.0
  • Total fat 14 g
  • Potassium 870 mg
  • Cholesterol 0 mg
  • Saturated fat 2 g
  • Total carbohydrate 69 g

%RDI

  • Iron 38.0
  • Fibre 0.0
  • Folate 65.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 11.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 9.0
  • Vitamin C 35.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Chana Masala

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