Chana Masala
Short on time? This dish can be whipped up in under 30 minutes and it’s super-healthy.
By Healthy Diet
Serves: 4
Ingredients
- 1 tbsp rapeseed oil
- 2 onions, finely diced
- 1 garlic clove, minced
- 2 tsp grated fresh ginger
- 2 tsp ground coriander
- ½ tsp cayenne pepper
- 1 tsp ground turmeric
- 2 tsp ground cumin
- 2 tsp paprika
- 1 tsp garam masala
- ½ tsp ground cinnamon
- 325g chopped fresh tomatoes
- 150ml water
- 2 x 400g tins chickpeas, drained and rinsed
- pinch of salt
- juice of ½ lemon
Method
- Heat the oil in a large frying pan over medium-high heat. Add the onions, garlic and ginger, and sauté until starting to brown.
- Turn the heat down to medium, add the coriander, cayenne, turmeric, cumin, paprika, garam masala and cinnamon, and cook for another minute. Add the tomatoes and their juices, followed by the water and chickpeas. Simmer for about 10 minutes, then add the salt and lemon juice. Serve the chana masala with cooked brown rice, quinoa, or couscous.
Nutrition: per serving
cals
226
fat
8g
sat fat
10.5g
protein
0.7g
salt
0.16g
sugar
29.8g
sugar
7.9g
About Healthy Diet
Healthy Diet provides clear and sensible advice from the very best health professionals to make healthy eating easy and affordable for all the family.
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