Chana Masala

Entrees.
This classic North Indian vegetarian dish is cooked in a delicious broth of tomatoes, onions and traditional Indian spices. Serve it with naan bread or steamed brown rice.

Chana Masala

Ingredients

Quantity Ingredients
1 tbsp / 15 ml ghee or canola oil
1/4 tsp / 1 ml cardamom seeds, removed from pods
1 cup / 250 ml finely diced onion
2 cloves garlic, crushed
2 tsp / 10 ml grated fresh ginger root
2 cups / 500 ml diced fresh tomatoes
1 can (19 oz/540 ml) chickpeas, drained and rinsed well
1/4 tsp / 1 ml red pepper flakes, or to taste
1/2 tsp / 2 ml ground cumin
1/2 tsp / 2 ml ground cardamom
1/2 tsp / 2 ml turmeric
1 small cinnamom stick
1/2 cup / 125 ml chopped cilantro

Directions

Heat ghee or oil in skillet over medium heat.

When pan is hot, add cardamom seeds and sauté for 1 to 2 minutes or until fragrant.

Add onion; sauté for another 8 to 10 minutes or until onions are translucent. Add garlic and ginger; continue to sauté for another minute.

Add tomatoes, chickpeas, red pepper flakes, cumin, cardamom, turmeric and cinnamon stick; stir to combine. Cover and bring to a boil; reduce health and simmer for 20 minutes. If pan begins to dry out, add 1/4 cup (50 ml) of water.

Remove the cinnamon stick and garnish with cilantro. Serve hot.

Serves 4.

Per 3/4 cup (175 ml) serving: 188 cal, 6 g pro, 5 g total fat (0 g saturated fat), 31 g carb, 6 g fibre, 0 mg chol, 323 mg sodium

Source: Leslie Beck's Healthy Kitchen