Recipe

Chana Masala

Recipe Information

Total Time: 

30 minutes

Servings: 

4-6

These flavorful chickpeas—popular in northern India—are quick and easy; a perfect meal served with rice or naan bread and veggies on the side.

Ingredients

  • 2 tablespoons canola oil
  • 2 teaspoons cumin seed
  • 2 cups yellow onion, diced (1 large)
  • 1 1/2 tablespoons garlic, minced
  • 1 jalapeno, seeded, diced fine
  • 1/2 cup ginger root, peeled and grated
  • 1 (15-ounce) can crushed tomatoes
  • 2 teaspoons garam masala spice blend
  • 1/4 cup fresh cilantro, chopped
  • 3 tablespoons lemon juice
  • 2 (15-ounce) cans garbanzo beans, drained
  • 12 ounces filtered water
  • 1 teaspoon sea salt

Preparation

  1. Heat the canola oil on medium-high heat in a sauce pan. Add the cumin seeds and let sizzle for about 15 seconds; then add the onions.
  2. Sauté for about 5-10 minutes, until edges start to brown. Add jalapenos, garlic, and ginger, and sauté for about 2 more minutes.
  3. Add the tomatoes and garam masala and cook until dark and thick, about 10 minutes, stirring often.
  4. Add cilantro and all remaining ingredients. Bring to a simmer and cover. Cook on low heat for 5 minutes, stirring often.
  5. Season to taste.

Nutritional Information

345 calories, 13 g. fat, 0 mg. cholesterol, 546 mg. sodium, 45 g. carbohydrate, 31 g. fiber , 34 g. protein