Chana Masala in Minty Yogurt sauce

Vegetarian
Gluten Free
Health score
42%
Chana Masala in Minty Yogurt sauce
30 min.
2
661kcal
80.76%sweetness
31.65%saltiness
81.97%sourness
20.83%bitterness
19.11%savoriness
100%fattiness
0%spiciness

Ingredients

  •  bay leaves 
  • 30 oz garbanzo beans canned
  • teaspoons chana dal 
  • teaspoons ground coriander 
  • teaspoon cumin seeds 
  • cloves garlic 
  • 0.5 piece ginger 
  • 0.5 cup mint leaves 
  • tablespoons cooking oil 
  •  onion finely chopped
  • 0.5 teaspoon chili powder red
  • servings salt to taste
  •  tomatoes 
  • 0.5 teaspoon turmeric 
  • cup yogurt 

Equipment

  • frying pan

Directions

  1. Blend together the tomatoes, ginger, garlic and mint leaves to a smooth paste. No need to add water.
  2. Heat oil in a large pan and add cumin seeds and bay leafs. Fry for 10 seconds and add the chopped onion and saute until soft.
  3. Add coriander powder, chana masala powder and turmeric powder and chili powder. Fry for 2 minutes.
  4. Add the ground tomato paste, mix well and fry until oil separates.
  5. Add the canned or cooked chana/chick peas and salt and mix well.Cook for 7-8 minutes. Lower the heat to simmer and add yogurt.
  6. Mix thoroughly. If needed, add 1/4 cup of water.
  7. Let it simmer for 5 minutes and remove from heat.
  8. Serve hot with rice, roti or naan.

Nutrition Facts

Calories661kcal
Protein16.74%
Fat36.01%
Carbs47.25%

Properties

Glycemic Index
89.67
Glycemic Load
19.42
Inflammation Score
-10
Nutrition Score
36.149130434783%

Flavonoids

Eriodictyol
3.48mg
Hesperetin
1.14mg
Naringenin
0.84mg
Apigenin
0.61mg
Luteolin
1.44mg
Isorhamnetin
2.76mg
Kaempferol
0.48mg
Myricetin
0.22mg
Quercetin
11.93mg

Taste

Sweetness:
80.76%
Saltiness:
31.65%
Sourness:
81.97%
Bitterness:
20.83%
Savoriness:
19.11%
Fattiness:
100%
Spiciness:
0%

Nutrients percent of daily need

Calories:661.39kcal
33.07%
Fat:27.59g
42.45%
Saturated Fat:4.62g
28.89%
Carbohydrates:81.45g
27.15%
Net Carbohydrates:56.79g
20.65%
Sugar:11.53g
12.81%
Cholesterol:15.93mg
5.31%
Sodium:1455.68mg
63.29%
Protein:28.87g
57.73%
Manganese:4.01mg
200.43%
Vitamin B6:2.3mg
114.75%
Fiber:24.66g
98.64%
Phosphorus:531.56mg
53.16%
Iron:7.91mg
43.96%
Magnesium:171.14mg
42.79%
Copper:0.84mg
42.12%
Folate:157.51µg
39.38%
Calcium:391.46mg
39.15%
Potassium:1323.5mg
37.81%
Vitamin A:1856.06IU
37.12%
Vitamin C:27.24mg
33.01%
Zinc:4.31mg
28.76%
Vitamin E:3.45mg
22.97%
Vitamin B5:1.99mg
19.89%
Vitamin K:20.87µg
19.87%
Vitamin B2:0.33mg
19.13%
Vitamin B1:0.27mg
18.08%
Selenium:12.62µg
18.02%
Vitamin B3:1.84mg
9.2%
Vitamin B12:0.45µg
7.55%
Source:Foodista