Chana Masala – HmF – Virtual
Servings
2Serving size
about 2 cupsThis recipe can easily be multiplied and makes great leftovers. Serve over Brown Rice.
Serve with Brown Rice
Ingredients
| 1 large whole (3 inch dia) Tomatoes (remove stem) |
| 1 pepper Jalapeno pepper |
| 1 5 slices (1 inch dia) Ginger root, raw (peeled and minced) |
| 1 Tbsp. Olive oil |
| 1/2 tsp. Ground coriander |
| 1/4 tsp., whole Ground cumin |
| 1/2 tsp. Ground turmeric |
| 1/2 tsp. Chili powder |
| 1/2 tsp. Garam masala |
| 1 large White onions (finely diced) |
| 1/4 tsp. Salt |
| 1 tsp. All purpose flour or garbanzo flour |
| 1 15 ounce can Canned no salt added chickpeas (garbanzo beans)(drained and rinse) |
| 1 cup Water |
| 1/4 cup Nonfat Greek Yogurt |
Instructions
Place the olive oil in a large skillet over medium high heat.
Add the coriander, cumin, turmeric, chili powder and garam masala.
Cook for about 2 minutes. Stir frequently.
Add the onion and cook for about two minutes. Stir frequently.
Add the salt, garbanzo flour, garbanzo beans and stir until blended.
Add the water and stir.
Simmer for about 30 to 40 minutes and serve topped with yogurt.
Serve this recipe with one of these starch side dishes.
Brown Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount of…
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant - just leave out the yogurt topping.
Recipe Notes
Chickpeas are one of our favorites and so is Indian food. This is another great example of where Mediterranean diet does not mean Mediterranean recipes. This is full of veggies, fruit (tomatoes), great quality oil, fermented dairy and best of all, legumes. Five points for improving your Med Diet Score (six when you consider less land animal protein) and great food – a great combination!
It’s fun to visit and purchase your Indian spices – garam masala, turmeric, curry powder and the like – at an Indian or Asian market. You can usually buy smaller amounts so that they are fresher when you get ready to use them – unless you plan to make a lot of Indian recipes (which you should).