Chana Masala

Chana Masala takes about 45 minutes from beginning to end. This recipe makes 4 servings with 389 calories, 17g of protein, and 8g of fat each. For $1.27 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. This recipe from Epicurious has 107 fans. It works well as a main course. A mixture of turmeric, salt, fresh cilantro, and a handful of other ingredients are all it takes to make this recipe so flavorful. Plenty of people really liked this Indian dish. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. With a spoonacular score of 98%, this dish is outstanding. Similar recipes include chana masala , how to make south indian chana masala, punjabi chana masalan or punjabi chole masala | easy chana masala, and kala chana curry , how to make punjabi kala chana masala.

Servings: 4

 

Ingredients:

2 15- to 16-ounce cans chickpeas, drained and rinsed

1 to 2 teaspoons garam masala or good-quality curry powder

1/4 cup minced fresh cilantro, or to taste

2 to 3 garlic cloves, minced

Hot cooked grain (rice, quinoa, or couscous), optional

1 tablespoon lemon juice

1 tablespoon olive oil

1 large onion, chopped

Salt to taste

2 large tomatoes, diced

1/2 teaspoon turmeric

Equipment:

frying pan

bowl

Cooking instruction summary:

Preparation 1. Heat the oil in a wide skillet. Add the onion and sauté until translucent. Add the garlic and continue to sauté until the onion is golden. 2. Add the chickpeas, garam masala, turmeric, ginger, tomatoes, lemon juice, and about 1/4 cup water. Bring to a simmer, then cook over medium-low heat for 10 minutes, stirring frequently. This should be moist and stewlike, but not soupy; add a little more water, if needed. 3. Stir in the cilantro and season with salt. Serve on its own in shallow bowls or over a hot cooked grain, if desired. 320 Calories, 6 g Total Fat, 12 g Protein: 56 g Carbohydrates, 6 g Fiber, 645 mg Sodium Nutritional analysis provided by Vegan Express Reprinted with permission from Vegan Express: Featuring 160 Recipes for Quick, Delicious, and Healthy Meals by Nava Atlas. Copyright © 2008 by Nava Atlas. Excerpted by permission of Broadway, a division of Random House, Inc. All rights reserved.Nava Atlas is the author of nine cookbooks, including The Vegetarian Family Cookbook, The Vegetarian 5-Ingredient Gourmet, and Vegetarian Soups for All Seasons. She lives in the Hudson Valley region of New York with her husband and two teenage sons (all vegans).

 

Step by step:


1. Heat the oil in a wide skillet.

2. Add the onion and sauté until translucent.

3. Add the garlic and continue to sauté until the onion is golden.

4. Add the chickpeas, garam masala, turmeric, ginger, tomatoes, lemon juice, and about 1/4 cup water. Bring to a simmer, then cook over medium-low heat for 10 minutes, stirring frequently. This should be moist and stewlike, but not soupy; add a little more water, if needed.

5. Stir in the cilantro and season with salt.

6. Serve on its own in shallow bowls or over a hot cooked grain, if desired.

7. 320 Calories, 6 g Total Fat, 12 g Protein: 56 g Carbohydrates, 6 g Fiber, 645 mg Sodium

8. Nutritional analysis provided by

9. Vegan Express


Nutrition Information:

Quickview
398k Calories
17g Protein
8g Total Fat
66g Carbs
66% Health Score
Limit These
Calories
398k
20%

Fat
8g
13%

  Saturated Fat
1g
7%

Carbohydrates
66g
22%

  Sugar
5g
6%

Cholesterol
0.0mg
0%

Sodium
794mg
35%

Get Enough Of These
Protein
17g
36%

Manganese
2mg
125%

Vitamin B6
1mg
66%

Fiber
13g
55%

Phosphorus
381mg
38%

Magnesium
144mg
36%

Copper
0.62mg
31%

Folate
114µg
29%

Zinc
4mg
28%

Iron
4mg
22%

Potassium
776mg
22%

Vitamin C
17mg
22%

Vitamin B3
3mg
18%

Vitamin A
871IU
17%

Vitamin K
13µg
13%

Vitamin B5
1mg
12%

Vitamin B1
0.17mg
11%

Calcium
107mg
11%

Vitamin B2
0.17mg
10%

Vitamin E
1mg
10%

Selenium
5µg
8%

covered percent of daily need
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Related Videos:

How to make awesome VEGAN Indian Food! CHANA MASALA recipe

 

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