Chana Masala

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

Suggestions

Chana masala is a flavorful Indian dish that's perfect for anyone looking for a hearty and satisfying meal. This recipe is a must-try for vegetarians and vegans, as it's packed with plant-based protein and a delightful blend of spices. The chickpeas take center stage, providing a delicious base for the aromatic flavors of ginger, garlic, and garam masala. The result is a dish that's not only nutritious but also full of vibrant colors and textures.

What sets this recipe apart is the perfect balance of spices. The warmth of the cumin and the subtle heat of the red pepper complement the sweetness of the onions and tomatoes. And the addition of cilantro adds a refreshing touch to the dish. This recipe is also incredibly versatile. You can serve it as a side dish or make it the star of your meal by pairing it with rice or naan. It's perfect for a cozy night in or for impressing your guests at your next dinner party.

Not only is this dish delicious, but it's also packed with nutritional benefits. Chickpeas are an excellent source of plant-based protein and fiber, keeping you feeling full and satisfied. They're also known for their heart-healthy benefits and ability to support healthy blood sugar levels. The spices used in this recipe also offer their own unique health benefits, from boosting digestion to providing anti-inflammatory properties.

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