Chana Masala (Chickpeas and Tomatoes)

Name: Chana Masala (Chickpeas and Tomatoes)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 2 tablespoons vegetable oil; 1 onion, chopped; 1 clove garlic, minced; 0.75 cup water, divided; 1 tablespoon ground coriander; 2 teaspoons paprika; 1.5 teaspoons ground ginger; 1 teaspoon ground turmeric; 0.25 teaspoon cayenne pepper; 0.125 teaspoon ground black pepper; 0.125 teaspoon ground cinnamon; 2 (15 ounce) cans chickpeas (garbanzo beans), drained and rinsed; 1 (15 ounce) can diced tomatoes in juice; 1 large bay leaf; 1 (16 ounce) can coconut milk; salt to taste

4.5

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Delicious blend of Indian spices with chickpeas and tomatoes. Serve with jasmine rice or couscous.

Recipe by Alison Bruce

Updated on May 17, 2021

15

Prep Time:

15 mins

Cook Time:

25 mins

Total Time:

40 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

Ingredients

2 tablespoons vegetable oil
1 onion, chopped
1 clove garlic, minced
¾ cup water, divided
1 tablespoon ground coriander
2 teaspoons paprika
1 ½ teaspoons ground ginger
1 teaspoon ground turmeric
¼ teaspoon cayenne pepper
⅛ teaspoon ground black pepper
⅛ teaspoon ground cinnamon
2 (15 ounce) cans chickpeas (garbanzo beans), drained and rinsed
1 (15 ounce) can diced tomatoes in juice
1 large bay leaf
1 (16 ounce) can coconut milk
salt to taste

Directions

Heat oil in a 6-quart Dutch oven or large heavy pot over medium heat; saute onion until translucent, 5 to 10 minutes. Add garlic and saute until softened and fragrant, about 5 minutes. Add 1/4 cup water, coriander, paprika, ginger, turmeric, cayenne pepper, black pepper, and cinnamon to onion mixture; cook and stir until fragrant, 2 to 3 minutes.
Stir chickpeas, tomatoes in juice, remaining 1/2 cup water, and bay leaf into onion mixture; bring to a boil. Reduce heat and simmer until flavors have blended, about 10 minutes. Stir coconut milk into chickpea and tomato mixture; simmer for 2 to 3 more minutes. Add more water if needed and season with salt.

Nutrition Facts (per serving)

486	Calories
32g	Fat
44g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 486
% Daily Value *
Total Fat 32g	41%
Saturated Fat 21g	107%
Sodium 603mg	26%
Total Carbohydrate 44g	16%
Dietary Fiber 10g	36%
Total Sugars 4g
Protein 11g
Vitamin C 18mg	89%
Calcium 125mg	10%
Iron 9mg	48%
Potassium 704mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.