Chana Masala

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
21%
Chana Masala
45 min.
4
143kcal

Suggestions

Ingredients

  • 1.5 cups chickpeas fresh (garbanzo beans)
  • tablespoons cilantro leaves fresh chopped
  • tablespoon ginger fresh minced peeled
  • 0.1 teaspoon garam masala 
  •  garlic clove minced
  • 0.1 teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red
  • teaspoons olive oil 
  • cup onion chopped
  • 0.1 teaspoon salt 
  • 0.5 cup tomatoes seeded chopped
  • 0.8 cup vegetable stock organic (such as Swanson Certified )

Equipment

  • frying pan
  • sauce pan

Directions

  1. Sort and wash the chickpeas, and place in a large saucepan. Cover with water to 2 inches above chickpeas; bring to a boil. Cook for 5 minutes or until tender.
  2. Drain.
  3. Heat oil in a large nonstick skillet over medium heat.
  4. Add onion, ginger, and garlic to pan; cook 5 minutes, stirring occasionally. Stir in salt, cumin, and pepper; cook 1 minute.
  5. Add chickpeas, broth, and tomato; cook 5 minutes or until liquid almost evaporates.
  6. Remove from heat; stir in chopped cilantro and garam masala.

Nutrition Facts

Calories143kcal
Protein16.63%
Fat22.57%
Carbs60.8%

Properties

Glycemic Index
62.44
Glycemic Load
4.53
Inflammation Score
-6
Nutrition Score
8.8769565354223%

Flavonoids

Naringenin
0.13mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.28mg
Myricetin
0.05mg
Quercetin
8.35mg

Nutrients percent of daily need

Calories:143.34kcal
7.17%
Fat:3.72g
5.72%
Saturated Fat:0.47g
2.94%
Carbohydrates:22.54g
7.51%
Net Carbohydrates:16.88g
6.14%
Sugar:5.56g
6.18%
Cholesterol:0mg
0%
Sodium:256.41mg
11.15%
Alcohol:0g
100%
Protein:6.17g
12.33%
Manganese:0.73mg
36.36%
Folate:116.59µg
29.15%
Fiber:5.67g
22.68%
Copper:0.25mg
12.53%
Phosphorus:121.72mg
12.17%
Iron:2mg
11.09%
Magnesium:36.89mg
9.22%
Potassium:295.23mg
8.44%
Vitamin C:6.74mg
8.17%
Vitamin B6:0.16mg
8.13%
Zinc:1.06mg
7.07%
Vitamin B1:0.1mg
6.62%
Vitamin A:306.77IU
6.14%
Vitamin K:5.98µg
5.7%
Calcium:43.71mg
4.37%
Vitamin E:0.64mg
4.28%
Selenium:2.61µg
3.72%
Vitamin B2:0.06mg
3.27%
Vitamin B3:0.51mg
2.55%
Vitamin B5:0.25mg
2.51%
Source:My Recipes