Need an easy meal for Meatless Mondays? And one that’s low in fat and calories? Well here ya go. Try this out: chickpeas (garbanzo beans) cooked in a spicy tomato broth recipe. This meal is super easy to whip up and at 323 calories per servings and a cook time of about 15 minutes, you really can’t go wrong! Did I mention this smells great too?
Chana (Chole) Masala
Author: Jenn @ The Spice Kit Recipes
Recipe type: Main
Cuisine: Indian
Prep time:
Cook time:
Total time:
Ingredients
- 3 Tbsps. oil
- 1 ¼ cups onion, chopped
- 1 ½ tsps. fresh ginger, minced
- 1 fresh jalapeño pepper, seeded, minced
- 1 tsp. garlic, minced
- 1 Tbsp. flour
- ½ (14.5 oz.) can petite diced tomatoes, drained
- 1 cup low sodium chicken or vegetable broth
- 1 ½ tsps. each coriander, cumin
- ½ tsp. each garam masala, paprika, turmeric, salt
- ⅛ tsp. chili powder
- 2 (15.5 oz.) cans chickpeas, drained, rinsed
- 2 tsps. lemon juice
- 2-3 Tbsps. fresh cilantro, chopped
Instructions
- Heat oil in a medium saucepan on medium heat. Add onions, ginger, and jalapeño and sauté 3 minutes. Add garlic and sauté 2 minutes.
- Stir in flour, mixing for a few seconds to make a roux.
- Add tomatoes and sauté 1 minute.
- Stir in broth, spices, salt, and chickpeas.
- Bring to a boil on medium-high heat. Cover and reduce heat to low. Simmer 10 minutes.
- Turn off heat and stir in lemon juice and cilantro. The sauce should be slightly thick. Serve with warm naan.
Notes
If chickpeas aren't your thing, sub them for canned pinto or kidney beans. It's ok. Do what you like!
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