Indian Chana Masala

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.

 

Preparation

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

Ingredients

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)

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