- 1 tablespoon canola oil
- 1 cup chopped onion (1 small)
- 1 tablespoon minced peeled fresh ginger
- 1 garlic clove, minced
- 2 teaspoons garam masala
- 1 1/2 teaspoons brown mustard seeds
- 1/4 to 1/2 teaspoon ground red pepper
- 1/2 cup light coconut milk
- 1 tablespoon chopped seeded jalapeño pepper
- 1 teaspoon sugar
- 1/2 teaspoon ground turmeric
- 2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
- 1 (28-ounce) can diced tomatoes, undrained
- 1 (8-ounce) can no-salt-added tomato sauce
- 3 tablespoons chopped fresh cilantro
- calories 213
- caloriesfromfat 26 %
- fat 6.2 g
- satfat 1.2 g
- monofat 2.4 g
- polyfat 2.3 g
- protein 7.4 g
- carbohydrate 34.3 g
- fiber 8.6 g
- cholesterol 0.0 mg
- iron 3 mg
- sodium 459 mg
- calcium 81 mg
How to Make It
Heat oil in a large nonstick skillet over medium heat. Add onion, ginger, and garlic; cook 5 minutes. Stir in garam masala, mustard seeds, and red pepper; cook 2 minutes, stirring frequently. Stir in coconut milk and remaining ingredients except cilantro; bring to a boil.
Reduce heat, and simmer 35 minutes, stirring occasionally. Remove from heat; stir in chopped cilantro.
Look for garam masala in the spice section of the supermarket or Asian grocery store. Substitute yellow mustard seeds for the brown, or stir in 1 1/2 teaspoons dry mustard or 1 1/2 tablespoons prepared mustard with the chickpeas if you don't have mustard seeds.
Lycopene count: 19 milligrams per serving.