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Chana masala

A spicy vegetarian dish that is both quick and delicious

Prep Time:
5 minutes
Cook Time:
15 minutes
Calories:
170
Serving Size:
4

Ingredients

  • 2 tbsp (30 mL) canola oil
  • 1 tsp (5 mL) cumin seeds
  • 1 small onion, finely chopped
  • 1 tbsp (15 mL) grated fresh ginger
  • 1 tsp (5 mL) curry powder
  • 2 tsp (10 mL) garam masala
  • 1 can (28 fl oz/796 mL) diced tomatoes, no salt added
  • 2 cans (19 fl oz/540 mL) chickpeas, drained and well rinsed
  • 2 tbsp (30 mL) lemon juice
  • ¼ cup (60 mL) coarsely chopped fresh cilantro (for garnish)

Instructions

  1. In saucepan, heat canola oil over medium heat and sauté cumin seeds for about 1 minute.
  2. Add onion, ginger, curry powder and garam masala, and cook for 3 minutes, stirring constantly.
  3. Add tomatoes, chickpeas and lemon juice.
  4. Using spatula, scrape bottom of pan to get all cooking juices. Cover and cook for 10 minutes.
  5. Serve hot with basmati rice, naan bread or dosa and a side salad. Garnish with cilantro.

Notes

Make it even spicier by adding red pepper flakes.

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association's 2014 Healthy Living Calendar

Nutritional InformationPer 1 1/2 cup (375 mL)
Amount % Daily Value
Calories 170
Fat 5 g %
Saturated 0 g
+ Trans 0 g
0 %
Cholesterol 0 mg
Sodium 165 mg 7 %
Carbohydrate 25 g 8 %
Fibre 6 g 24 %
Sugars 6 g
Protein 7 g

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