Indian Chickpeas

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

Suggestions


Indulge in the vibrant flavors of Indian cuisine with this delightful Indian Chickpeas recipe, perfect for those seeking a gluten-free and dairy-free dish. With just 45 minutes of preparation time, you can create a satisfying side dish that serves up to six people, making it an excellent option for family gatherings or dinner parties.

At just 188 calories per serving, these chickpeas are both nutritious and filling, making them an ideal accompaniment to any meal. They are packed with plant-based protein and deliver a delightful balance of spices, complemented by the rich taste of fresh garlic and ginger. The addition of garam masala and channa masala infuses the dish with exotic flavors that transport you to the streets of India with each bite.

This recipe features the star ingredient, garbanzo beans, which are known not only for their creamy texture but also for their versatility in various dishes. Whether you serve them alongside rice, pair them with flatbreads, or enjoy them on their own, these chickpeas will bring a burst of color and flavor to your table. Come, embrace the essence of Indian cooking and treat your taste buds to a deliciously wholesome dish that everyone will love!

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