Chana Masala

This light version of a favorite dish from northern India is a delicious way to use fresh chickpeas. Serve it with basmati rice and plain yogurt.

Yield: 4 servings (serving size: 1/2 cup)

Ingredients

• 1 1/2  cups  fresh chickpeas (garbanzo beans)
• 2  teaspoons  olive oil
• 1  cup  chopped onion
• 1  tablespoon  minced peeled fresh ginger
• 1  garlic clove, minced
• 1/8  teaspoon  salt
• 1/8  teaspoon  ground cumin
• 1/8  teaspoon  ground red pepper
• 3/4  cup  organic vegetable broth (such as Swanson Certified Organic)
• 1/2  cup  chopped seeded tomato
• 2  tablespoons  chopped fresh cilantro
• 1/8  teaspoon  garam masala

Preparation

Sort and wash the chickpeas, and place in a large saucepan. Cover with water to 2 inches above chickpeas; bring to a boil. Cook for 5 minutes or until tender. Drain.

Heat oil in a large nonstick skillet over medium heat. Add onion, ginger, and garlic to pan; cook 5 minutes, stirring occasionally. Stir in salt, cumin, and pepper; cook 1 minute. Add chickpeas, broth, and tomato; cook 5 minutes or until liquid almost evaporates. Remove from heat; stir in chopped cilantro and garam masala.

Nutritional Information

Calories:

146 (19% from fat)

Fat:

3.1g (sat 0.3g,mono 1.7g,poly 0.3g)

Protein:

5.9g

Carbohydrate:

23.1g

Fiber:

4.7g

Cholesterol:

0.0mg

Iron:

1.2mg

Sodium:

228mg

Calcium:

51mg