Chana Masala (Chickpeas in a Spiced Tomato Sauce)
Ingredients List
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2 tablespoons vegetable oil
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1 onion, chopped
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1 clove garlic, minced
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¾ cup water, divided
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1 tablespoon ground coriander
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2 teaspoons paprika
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1 ½ teaspoons ground ginger
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1 teaspoon ground turmeric
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¼ teaspoon cayenne pepper
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⅛ teaspoon ground black pepper
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⅛ teaspoon ground cinnamon
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2 (15 ounce) cans chickpeas (garbanzo beans), drained and rinsed
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1 (15 ounce) can diced tomatoes in juice
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1 large bay leaf
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1 (16 ounce) can coconut milk
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salt to taste
Cooking Instructions
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Heat oil in a large, heavy-bottomed pot or a 6-quart Dutch oven over medium heat. Sauté the onion until it becomes soft and translucent, about 5-10 minutes. Add garlic and cook until fragrant, approximately 5 minutes. Stir in 1/4 cup of water, coriander, paprika, ginger, turmeric, cayenne pepper, black pepper, and cinnamon. Continue cooking and stirring for 2-3 minutes until the spices are aromatic.
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Add the chickpeas, diced tomatoes with their juice, the remaining 1/2 cup of water, and the bay leaf to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for about 10 minutes, allowing the flavors to meld. Stir in coconut milk and simmer for an additional 2-3 minutes. Adjust the consistency with more water if necessary, and season with salt to taste.
Nutritional Information (per serving)
| 486 | Calories |
| 32g | Fat |
| 44g | Carbs |
| 11g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 486 | |
| % Daily Value * | |
| Total Fat 32g | 41% |
| Saturated Fat 21g | 107% |
| Sodium 603mg | 26% |
| Total Carbohydrate 44g | 16% |
| Dietary Fiber 10g | 36% |
| Total Sugars 4g | |
| Protein 11g | 22% |
| Vitamin C 18mg | 20% |
| Calcium 125mg | 10% |
| Iron 9mg | 48% |
| Potassium 704mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5