Print Options:

Chana “Chickpea” Masala

Yields8 Servings

 1 tablespoon vegetable oil
 2 medium onions, diced
 2 fresh garlic cloves, finely chopped
 2 teaspoons fresh ginger, grated
 1 tablespoon fresh hot green chili pepper (serrano or jalapeño), chopped
 ½ teaspoon ground cayenne pepper (optional)
 1 teaspoon ground turmeric
 1 teaspoon paprika
 2 teaspoons garam masala
 1 (15-ounce) can of low-sodium or no salt added diced tomatoes with their juices
 ⅔ cup water
 2 (15-ounce) cans low-sodium chickpeas, drained and rinsed
 Juice of 1 lemon
1

1.Wash hands well with soap and warm water. Wash produce well and chop as directed.

2

2.In a large skillet over medium-high heat, heat oil. Once hot, add onion, garlic, ginger and green chili pepper. Sauté until golden, about 5 minutes.

3

3.Turn heat down to medium, add cayenne (if using), turmeric, paprika, and garam masala. Cook mixture for 2-3 minutes.

4

4.Add tomatoes, water, and chickpeas (Note: Be sure to scrape the spices from the bottom of the pan.) Simmer uncovered for 10 minutes.

5

5.Turn off heat and stir in lemon juice.

6

6.Serve hot with a dollop of plain yogurt over a bed of brown rice.

Nutrition Facts

8 servings

Serving size

1 cup

Amount per serving
Calories140
% Daily Value *
Total Fat 4g6%

Saturated Fat 0g
Cholesterol 0mg
Sodium 162mg8%
Total Carbohydrate 21g8%

Dietary Fiber 7g25%
Total Sugars 5g
Protein 6g
Calcium 67mg6%
Iron 2mg12%
Folate 39mcg10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.