TMB Studio
Easy Chana Masala
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.
I love this quick and healthy Indian-inspired dish so much I always make sure to have the ingredients stocked in my pantry. It makes weeknight dinners feel a little more special. —Janeen Judah, Houston, Texas
Ingredients
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1 tablespoon canola oil
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1/2 cup finely chopped onion
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1 tablespoon minced fresh gingerroot
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2 garlic cloves, minced
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1 jalapeno pepper, seeded and finely chopped, optional
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1/2 teaspoon salt
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1 teaspoon garam masala
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1/2 teaspoon ground coriander
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1/2 teaspoon ground cumin
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1 can (15 ounces) diced tomatoes, undrained
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1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
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3 cups hot cooked brown rice
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1/4 cup plain yogurt
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Minced fresh cilantro
Directions
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1.
In a large skillet, heat oil over medium heat. Add onion, ginger, garlic and, if desired, jalapeno; cook and stir until onion is softened and lightly browned, 4-5 minutes. Add salt and spices; cook and stir 1 minute.
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2.
Stir in tomatoes and garbanzo beans; bring to a boil. Reduce heat; simmer, covered, until flavors are blended, 12-15 minutes, stirring occasionally. Serve with rice. Top with yogurt and cilantro.
Nutrition Facts
0.750 cup garbanzo bean mixture with 3/4 cup rice: 359 calories, 8g fat (1g saturated fat), 2mg cholesterol, 616mg sodium, 64g carbohydrate (8g sugars, 9g fiber), 10g protein.
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