CHICKPEA GRAHAM MASALA

Written By Stephanie Krempa

Chana masala, also known as channay, chole masala, or chole is a dish originating from the Indian subcontinent. The main ingredient is a variety of chickpea called chana or kala chana.

INGREDIENTS

  • 1 tbsp vegetable/coconut oil

  • 1 cup rice (basmati grain if available)

  • ½ cup chopped onion

  • ½ cup chopped red bell pepper

  • 3 cloves of garlic minced

  • ^ Equal parts minced ginger

  • 1 28 oz can diced tomato

  • 1 14.5 oz can of chickpeas

  • ½ 14.5 oz can coconut milk

  • Fresh squeeze of lemon juice

  • Fresh herb for garnish (parsley, scallions, other)

Spice mixture:

  • 1 tbsp masala chat

  • 1 tbsp curry powder

  • ½ tbsp coriander

  • 1/2 tbsp paprika

  • ½ tbsp turmeric

  • 1 tbsp sugar

  • ¼ tsp pepper

  • 1 bay leaf

  • Optional additions ( ¼ tsp of each: cardamom, cloves, cinnamon and nutmeg)

INSTRUCTIONS

  1. Begin by bringing rice to cook 

  2. In a small dish, make a powder of all of the spice mix ingredients and set aside

  3. Heat oil in a large pot over medium heat, then add onions and red peppers

  4. Once onions are translucent, add garlic and ginger until fragrant

  5. Add spice powder mix to bloom the spice, add a splash of water to prevent burning the spice if necessary

  6. Next add tomatoes and mix together

  7. Simmer over medium heat until water from tomatoes has evaporated

  8. Add the chickpeas and a squeeze of lemon, stirring into mix

  9. Next, add the coconut milk and let it warm through

  10. Add salt and pepper to taste

  11. Garnish with fresh herbs of choice and serve hot over rice

*if you have room for more calories I recommend also purchasing and heating up a garlic naan to go with this dish***


Nutrition FactsServings 5.0Amount Per Serving Calories 429 % Daily Value *Total Fat 10 g 15 % Saturated Fat 4 g 20 % Monounsaturated Fat 1 g Polyunsaturated Fat 2 g Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 611 mg 25 % Potassium 1098 mg.31 % Total Carbohydrate 75 g 25 % Dietary Fiber 16 g 63 %Sugars 17 g Protein 18 g 35 % Vitamin A 104 %Vitamin C 53 % Calcium 37 % Iron 30 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Stephanie Krempa
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