Chickpea & Potato Masala

13 35 646
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
Chickpea & Potato Masala
Health Rating

Ingredients


4 cup Brown rice, long-grain, cooked (optional)
1/4 bunch Cilantro (coriander) (optional)
171 gm Plain yogurt, 2-4% M.F. (optional)
1 can (15oz) Chickpeas, canned, drained
1 can(28oz) Crushed tomatoes canned
2 tbsp Tomato paste, canned
2 tbsp Extra virgin olive oil
1 medium Yellow onion
1 tbsp Garam masala
2 clove(s) Garlic
2 tbsp minced Ginger root
1/2 tsp Sea salt
454 gm Russet potato

Instructions


1. Peel the potato and cut it into one-inch cubes. Place the cubes in a sauce pot, add enough water to cover the potatoes by one inch, and bring the pot to a boil over high heat. Boil the potatoes for 5-7 minutes, or until they can easily be pierced with a fork. Drain the potatoes and set them aside.

2. Dice the onion, mince the garlic, and peel and grate the ginger (use a small-holed cheese grater). Add the olive oil, onion, garlic, and ginger to a large deep skillet and sauté over medium heat until the onions are soft and transparent (3-5 minutes).

3. Add the garam masala to the skillet and continue to sauté for about a minute more to toast the spices. It's okay if the spices begin to stick to the surface of the skillet slightly, but be sure not to let them burn.

4. Add the crushed tomatoes and tomato paste to the skillet. Stir to dissolve the tomato paste into the crushed tomatoes and to dissolve the spices off the bottom of the skillet. Allow the sauce to heat through (about five minutes). Taste the sauce and add salt as needed.

5. Drain the chickpeas, then add them to the skillet along with the cooked potatoes. Stir everything to coat in the hot sauce, then heat through. Spoon the Chickpea and Potato Masala over cooked rice (or serve with naan), topped with chopped cilantro and a dollop of plain yogurt (regular or Greek style).

Enjoy!

Nutrition Facts

Per Portion

Calories 646
Calories from fat 117
Calories from saturated fat 20.2
Total Fat 13.1 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 6.5 g
Cholesterol 4.3 mg
Sodium 885 mg
Potassium 1477 mg
Total Carbohydrate 111 g
Dietary Fiber 16.4 g
Sugars 9.3 g
Protein 21.2 g

Dietary servings

Per Portion


Grain 1.9
Meat Alternative 0.6
Milk Alternative 0.2
Vegetables 3.5

Energy sources


Pygal69%453.06930230078365243.5895005250793618%293.5821651350029179.7677868565958513%344.83199720041443114.6055096471882469%18%13%CarbohydratesFatProtein

Notes:

Omit yogurt - for vegan version

Chickpeas

are a great source of plant-based protein and are high in fiber!

Recipe from:
Main