Chana Masala (Chickpeas and Tomatoes)

Chana Masala (Chickpeas and Tomatoes)

This chickpea and tomato recipe is a delicious blend of Indian spices that can be served with jasmine rice or couscous.

Prep Time:
15 mins
Cook Time:
25 mins
Total Time:
40 mins
Servings:
4

Ingredients

  • 2 tablespoons vegetable oil
  • 1 onion, chopped
  • 1 clove garlic, minced
  • ¾ cup water, divided
  • 1 tablespoon ground coriander
  • 2 teaspoons paprika
  • 1 ½ teaspoons ground ginger
  • 1 teaspoon ground turmeric
  • ¼ teaspoon cayenne pepper
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon ground cinnamon
  • 2 (15 ounce) cans chickpeas (garbanzo beans), drained and rinsed
  • 1 (15 ounce) can diced tomatoes in juice
  • 1 large bay leaf
  • 1 (16 ounce) can coconut milk
  • salt to taste

Directions

Step 1
Heat oil in a 6-quart Dutch oven or large heavy pot over medium heat; saut? onion until translucent, 5 to 10 minutes. Add garlic and saut? until softened and fragrant, about 5 minutes. Add 1/4 cup water, coriander, paprika, ginger, turmeric, cayenne pepper, black pepper, and cinnamon to onion mixture. Cook and stir until fragrant, 2 to 3 minutes.

Step 2
Stir chickpeas, tomatoes in juice, remaining 1/2 cup water, and bay leaf into onion mixture; bring to a boil. Reduce heat and simmer until flavors have blended, about 10 minutes. Stir coconut milk into chickpea and tomato mixture; simmer for 2 to 3 more minutes. Add more water if needed and season with salt.

Nutrition Facts (per serving)

486
Calories
32g
Fat
44g
Carbs
11g
Protein
Nutrition Facts
Servings Per Recipe 4
Calories 486
% Daily Value *
Total Fat32g 41%
Saturated Fat21g 107%
Sodium603mg 26%
Total Carbohydrate44g 16%
Dietary Fiber10g 36%
Total Sugars4g
Protein11g
Vitamin C18mg 89%
Calcium125mg 10%
Iron9mg 48%
Potassium704mg 15%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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source by allrecipe

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