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Chana Masala

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.

Cooking Light JULY 2007

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

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.

Nutritional Information

Amount per serving
  • Calories: 146
  • Calories from fat: 19%
  • Fat: 3.1g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 0.3g
  • Protein: 5.9g
  • Carbohydrate: 23.1g
  • Fiber: 4.7g
  • Cholesterol: 0.0mg
  • Iron: 1.2mg
  • Sodium: 228mg
  • Calcium: 51mg
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Chana Masala recipe

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