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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"So long as you have food in your mouth, you have solved all questions for the time being."
-Franz Kafka

The refrigerator light goes on...

Chickpeas are one of my favorites and so is Indian food. It's best to purchase your Indian spices - garam masala, turmeric, curry powder and the like - at an Indian or Asian market where 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).

 

 

Chana Masala



Servings = 2 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers.

Serve with Jasmine Rice or Jasmine Rice - Low Sodium Version or Brown Rice

1 large tomato
1 medium jalapeno pepper
1 Tbsp fresh ginger (minced)
1 Tbsp olive oil
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp turmeric
1/2 tsp chili powder
1/2 tsp garam masala
1 large onion (finely diced)
1/4 tsp salt
1 Tbsp garbanzo flour
1 15 ounce can no salt added garbanzo beans (drained and rinsed)
1 cup water
2 Tbsp non-fat Greek yogurt

Chana Masala recipe from Dr. Gourmet
Place the tomato, jalapeno and ginger in a blender and process until smooth.

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.

Add the tomato/jalapeno mixture and the water and stir.

Simmer for about 30 to 40 minutes and serve topped with 1 tablespoon yogurt for each serving.

Nutrition Facts

Serving size = about 2 cups

Servings = 2

.

Amount Per Serving

Calories 384 Calories from Fat 99
  % Daily Value
Total Fat 10g 16%
    Saturated Fat 1g 6%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 1mg 0%
Sodium 345mg 13%
Total Carbohydrates 58g 19%
    Dietary Fiber 13g 52%
    Sugars 17g  
Protein 17g  
Vitamin A 21% Vitamin C 46%
Calcium 19% Iron 27%
Vitamin K 19 mcg Potassium 978 mg
Magnesium 103 mg