Chana Masala

Number of Servings: 4 (392g)
Active Time: 10 min.
Total Time: 1 Hour
Chana Masala

The key to this traditional Indian dish is constant tasting. Adjust the seasonings to suit your own tastes, and take the time to concentrate the flavors down before serving. Serve with brown rice or whole grain flatbread.

Ingredients

  • 1 Tbsp. olive oil
  • 1 onion, coarsely chopped
  • 2 cloves garlic, minced
  • 1 tsp. cumin seeds
  • ½ tsp. coriander
  • ¼ tsp. ginger
  • 1 tsp. garam masala
  • 3 cardamom pods, lightly crushed
  • ¼ cup water
  • 1 (28 oz.) can whole, peeled, low-sodium tomatoes
  • ½ tsp. salt
  • 1 Tbsp. chopped fresh cilantro
  • A pinch of cayenne, or to taste
  • 2 (15 oz.) cans no-salt chickpeas, drained and rinsed
  • 6 Tbsp. plain, nonfat Greek yogurt

Directions

  1. Heat olive oil in the bottom of a heavy-bottomed pan over medium-high heat. Add the onion and cook until thoroughly caramelized, stirring frequently (8-10 minutes).
  2. Reduce the heat to low. Add the garlic, cumin seeds, coriander, ginger, garam masala, and cardamom pods. Cook, stirring constantly, until fragrant (1 minute). Add water and stir to scrape up any brown bits from the bottom of the pan.
  3. Cook until the water has evaporated away completely. Pour in the tomatoes (including juice from can), breaking them apart as you stir. Add the salt.
  4. Bring to a boil over medium heat. Reduce the heat to low, add the cilantro and cayenne, and simmer, stirring occasionally, until sauce reduces a bit and begins to thicken (20-30 minutes).
  5. Stir in the chickpeas and cook over low until warm (5 minutes). Add a couple of tablespoons of water every few minutes and continue to cook until the chickpeas reach the desired texture (5-20 minutes).
  6. Stir in the yogurt to serve.

Nutrition Facts

4 servings per container

Serving Size 392g

Amount per serving
Calories 295
% Daily Value*
Total Fat 7.5g 9%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3.5g
Cholesterol 1mg 0%
Sodium 540mg 23%
Total Carbohydrate 45g 16%
Dietary Fiber 13g 46%
Total Sugars 12g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 20g
Protein 15g
Vitamin D 0mcg 0%
Calcium 164.8mg 15%
Iron 5.3mg 30%
Potassium 830mg 20%
Vitamin A 44.2mcg 4%
Vitamin C 29.2mg 30%
Vitamin E 2.1mg 15%
Vitamin K 13.1mcg 10%
Thiamin 1.3mg 110%
Riboflavin 0.3mg 25%
Niacin 4.2mg 25%
Vitamin B6 0.5mg 30%
Folate 234.4mcg 59%
Vitamin B12 0.2mcg 8%
Biotin 8.9mcg 30%
Chloride 125.9mg 6%
Pantothenate 0.7mg 20%
Phosphorus 282.1mg 25%
Iodine 0.6mcg 0%
Magnesium 86.8mg 20%
Zinc 2.3mg 20%
Selenium 8.4mcg 15%
Copper 0.6mg 70%
Manganese 1.5mg 70%
Chromium 0mcg 0%
Molybdenum 93.6mcg 210%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Whole Tomatoes (tomatoes, Tomato Juice, Salt, Calcium Chloride, Citric Acid), Chickpeas, Onion, Plain Nonfat Greek Yogurt (skim Milk, Active Bacterial Culture, Vitamin As Palmitate, Vitamin D3), Water, Olive Oil, Garlic, Salt, Garam Masala (coriander, Cumin, Nigilla (mangrile), Fennel, Fenugreek, Cloves, Cinnamon, Cardamom, Spices, Salt), Cumin, Cardamom, Cilantro, Ginger, Cayenne Pepper, Coriander.

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