Indian Chana Masala
This delicious, classic Indian recipe uses canned garbanzo beans, also called chickpeas. Research shows there’s little difference in the nutritional value between canned garbanzo beans and home-cooked ones. Stock your pantry with these healthy beans so that you have several delicious meal options always available. Enjoy this savory dish served over steaming hot brown rice.
Makes 4 servings. Total preparation time: 10 minutes.
1. In a large wok or pot, heat oil until lightly smoking. Add onion, crushed red pepper, ginger, garlic and jalapenos. Cook for 30 seconds.2. Add garbanzo beans and curry powder. Cook for 2 minutes, stirring constantly.
3. Add tomatoes, water, spinach and cashew purée. Cook 4 minutes. Remove from heat. Finish with cilantro and serve with rice.
Per serving: 254 calories, 5g total fat, 1g saturated fat, 0mg cholesterol, 126mg sodium, 286mg potassium, 49g total carbohydrate, 10g dietary fiber, 9g protein
1 tablespoon olive oil
1 onion, diced
1⁄4 teaspoon crushed red pepper
2 tablespoons fresh ginger, minced
4 cloves garlic, minced
1 tablespoon curry powder blend or garam masala
1⁄4 diced jalapeno, add more for greater spice
2 15-ounce cans garbanzo beans
2 15-ounce cans crushed tomatoes or 2 1⁄2 cups diced fresh tomatoes
1⁄2 cup water
4 cups chopped baby spinach or kale
1⁄4 cup raw cashews puréed with 1⁄4 cup water
1 bunch cilantro, chopped
5 cups cooked brown rice (add cinnamon stick while steaming for more flavor)