Chana Masala (Chickpeas and Tomatoes)

4.5
(39)

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

15
15
15
15
Prep Time:
15 mins
Cook Time:
25 mins
Total Time:
40 mins
Servings:
4
Yield:
4 servings

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

  • teaspoon ground black pepper

  • 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

  1. 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.

  2. 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.

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