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Chana Masala

By: gfp

Flavor-packed Indian spiced, veggie delight.

Preparation Time Time To Table
15 min. 30 min.

Ingredients:

    • 2 Tbsp. olive oil
    • 15 oz. garbanzo beans canned , rinsed, drained
    • 1/2 red onionFODMAP
    • 1 tomato(es)
    • 4 oz. green chiles chopped
    • 1/2 C. cilantro, fresh
    • 4 garlic clove(s)FODMAP
    • 1/4 tsp. ginger, ground
    • 2 bay leaf
    • 1 tsp. chili powder
    • 1 tsp. turmeric
    • 1 tsp. coriander
    • 1 tsp. garam masala
    • 1 tsp. sea salt
    • 2 C. basmati brown rice, cooked

In a food processor or blender, combine onion, tomato, green chiles, garlic, ginger and cilantro.  Blend until pureed.

Heat oil in large skillet over medium heat.  Saute bay leaves for 30 seconds.  Add the puree and heat about 2 minutes. Add chili powder, turmeric, coriander, garam masala and salt.  Add ½ cup water and chickpeas and bring gravy to boil for 15 minutes.  Remove bay leaves.

Serve over rice.

 

Yield: 

4 servings

Nutritional Information

Serving size:
1 C.
Amount per serving
Total Calories:
273
Total Fat Calories:
81
Fat:
9gm
Saturated Fat:
1gm
Protein:
9gm
Carbohydrate:
40gm
Sugar:
0gm
Fiber:
6gm
Sodium:
270mg

Meals/Snacks with this Recipe