Chana Masala

10 30 340
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 4
Chana Masala
Health Highlights

Ingredients


2 tbsp Canola oil
1 tsp Cumin seeds
1 small White onion (finely chopped)
1 tbsp minced Ginger root
1 tsp Curry powder
2 tsp Garam masala
1 can(s) (28oz) Diced tomatoes, low sodium, canned
2 can (19oz) Chickpeas, canned, low sodium (drained and rinsed well)
2 tbsp Lemon juice
1/4 cup Cilantro (coriander) (coarsely chopped)

Instructions


In saucepan, heat canola oil over medium heat and sauté cumin seeds for about 1 minute.

Add onion, ginger, curry powder and garam masala, and cook for 3 minutes, stirring constantly.

Add tomatoes, chickpeas and lemon juice.

Using spatula, scrape bottom of pan to get all cooking juices.

Cover and cook for 10 minutes.

Serve hot with basmati rice, naan bread or dosa. Garnish with cilantro.

Nutrition Facts

Per Portion

Calories 340
Calories from fat 115
Calories from saturated fat 10.4
Total Fat 12.7 g
Saturated Fat 1.2 g
Trans Fat 0.2 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 5.9 g
Cholesterol 0
Sodium 358 mg
Potassium 1084 mg
Total Carbohydrate 50 g
Dietary Fiber 17.1 g
Sugars 8 g
Protein 15.5 g

Dietary servings

Per Portion


Meat Alternative 1.5
Vegetables 4.2

Energy sources


Pygal48%467.6031063416517189.9247404703541534%309.04746168797413246.6313839353595418%332.55877981498253121.1799950734444248%34%18%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




?
Help