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.
- 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
- 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).
- 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.
- 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.
- 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).
- 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).
- Stir in the yogurt to serve.
|Amount per serving|
|% Daily Value*|
|Total Fat 7.5g||9%|
|Saturated Fat 1g||5%|
|Trans Fat 0g|
|Polyunsaturated Fat 2g|
|Monounsaturated Fat 3.5g|
|Total Carbohydrate 45g||16%|
|Dietary Fiber 13g||46%|
|Total Sugars 12g|
|Includes 0g Added Sugars||0%|
|Sugar Alcohol 0g|
|Other Carbohydrate 20g|
|Vitamin D 0mcg||0%|
|Vitamin A 44.2mcg||4%|
|Vitamin C 29.2mg||30%|
|Vitamin E 2.1mg||15%|
|Vitamin K 13.1mcg||10%|
|Vitamin B6 0.5mg||30%|
|Vitamin B12 0.2mcg||8%|
* 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.
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.
Over the next few months, you’ll start to notice a new design appearing everywhere you find Guiding Stars. Our new logo and nutrition guidance icons have been updated to tie more directly to nutrition and reinforce our “good,” “better,” or “best” messaging. We wanted to take some time to share our rationale behind the new…