Indian Chickpeas

Gluten Free
Dairy Free
Health score
8%
Indian Chickpeas
45 min.
6
188kcal

Suggestions

Ingredients

  • 31 ounce garbanzo beans drained and rinsed canned
  • tablespoon ginger root fresh minced
  • 0.1 teaspoon garam masala 
  • cloves garlic minced
  • 0.5 cup onion chopped
  • servings salt to taste
  • teaspoons channa masala spice mix 
  • large tomatoes chopped
  • tablespoons vegetable oil 
  • 1.5 cups water 

Equipment

  • sauce pan

Directions

  1. Heat oil in a saucepan over medium-high heat. Stir in the garlic, onion, and ginger, and cook until browned. Stir in the garam masala, channa masala spice, tomato, water, and garbanzos; season to taste with salt. Bring to a simmer, the reduce heat to low, cover and simmer until garbanzos are very soft, about 20 minutes.

Nutrition Facts

Calories188kcal
Protein16.13%
Fat34.61%
Carbs49.26%

Properties

Glycemic Index
25.89
Glycemic Load
6.19
Inflammation Score
-5
Nutrition Score
12.57913048371%

Flavonoids

Naringenin
0.21mg
Isorhamnetin
0.67mg
Kaempferol
0.12mg
Myricetin
0.08mg
Quercetin
2.92mg

Nutrients percent of daily need

Calories:188.2kcal
9.41%
Fat:7.56g
11.63%
Saturated Fat:1.03g
6.46%
Carbohydrates:24.2g
8.07%
Net Carbohydrates:16.4g
5.96%
Sugar:1.47g
1.63%
Cholesterol:0mg
0%
Sodium:606.92mg
26.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.92g
15.85%
Manganese:1.37mg
68.43%
Vitamin B6:0.78mg
38.85%
Fiber:7.81g
31.23%
Vitamin K:21.04µg
20.03%
Iron:2.56mg
14.22%
Copper:0.28mg
13.79%
Phosphorus:134.21mg
13.42%
Magnesium:50.25mg
12.56%
Folate:47.78µg
11.95%
Potassium:335.88mg
9.6%
Calcium:89.3mg
8.93%
Zinc:1.16mg
7.75%
Vitamin C:6.01mg
7.28%
Vitamin A:303.04IU
6.06%
Vitamin E:0.84mg
5.61%
Vitamin B5:0.51mg
5.11%
Selenium:3.36µg
4.8%
Vitamin B1:0.07mg
4.76%
Vitamin B2:0.04mg
2.51%
Vitamin B3:0.49mg
2.43%
Source:Allrecipes