Chana Masala

This light version of a favorite curry dish from northern India is a delicious way to use fresh chickpeas. Serve Chana Masala with basmati rice and plain yogurt.

Yield:

4 servings (serving size: 1/2 cup)

Recipe from

Nutritional Information

Calories 146
Caloriesfromfat 19 %
Fat 3.1 g
Satfat 0.3 g
Monofat 1.7 g
Polyfat 0.3 g
Protein 5.9 g
Carbohydrate 23.1 g
Fiber 4.7 g
Cholesterol 0.0 mg
Iron 1.2 mg
Sodium 228 mg
Calcium 51 mg

Ingredients

1 1/2 cups fresh chickpeas (garbanzo beans)
2 teaspoons olive oil
1 cup chopped onion
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced
1/8 teaspoon salt
1/8 teaspoon ground cumin
1/8 teaspoon ground red pepper
3/4 cup organic vegetable broth (such as Swanson Certified Organic)
1/2 cup chopped seeded tomato
2 tablespoons chopped fresh cilantro
1/8 teaspoon garam masala

Preparation

Sort and wash the chickpeas, and place in a large saucepan. Cover with water to 2 inches above chickpeas; bring to a boil. Cook for 5 minutes or until tender. Drain.

Heat oil in a large nonstick skillet over medium heat. Add onion, ginger, and garlic to pan; cook 5 minutes, stirring occasionally. Stir in salt, cumin, and pepper; cook 1 minute. Add chickpeas, broth, and tomato; cook 5 minutes or until liquid almost evaporates. Remove from heat; stir in chopped cilantro and garam masala.

Note:

Charity Ferreira,

July 2007