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Chana Masala

Yield 4 servings (serving size: 1/2 cup)
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.

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.