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Healthy and Delicious Chana Masala

Posted Jul 26 2012 12:00am

Whenever the husband and I go out for Indian food, we almost always order Chana Masala. We almost always order Palak Paneer too, but that’s for a different post :)

Why Chana Masala?

Because between the chickpeas, spices and curry, you really can’t go wrong. It’s hearty, filling, and dependable.

Of course, lower quality restaurants can still mess up Chana Masala by smothering the delicate chickpeas and spices with too much oil, or making it much too “spicy-hot” instead of “spicy-spice” (hopefully you know what I mean by that!)

Traditionally Chana Masala has quite a bit of oil in it anyway, but without that, it can actually be a very healthy and well rounded dish. I added some potatoes for starch, fresh cilantro for color, and a bit of nonfat Greek yogurt for an added creaminess that just takes this to a whole new level.

The Ingredients

  • 1/2 – 1 Tbsp extra virgin olive oil
  • 1 medium red onion, coarsely chopped
  • 3-4 cloves garlic, minced
  • 1 tsp cumin seeds
  • 1/2 tsp ground coriander
  • 1/4 tsp ground ginger (or 1 Tbsp minced fresh ginger)
  • 1 tsp garam masala
  • 4-5 cardamom pods, lightly crushed
  • 1 28-ounce can whole peeled tomatoes
  • 1 tsp kosher salt, or to taste
  • 1 Tbs cilantro leaves, roughly torn, plus more for garnish
  • 1/8 tsp cayenne pepper, or to taste
  • 1 tsp cumin powder
  • 1 tsp chili powder
  • 2 15-ounce cans chickpeas, drained and rinsed
  • 4-5 baby red potatoes, diced
  • 6-8 Tbs plain non fat Greek yogurt, optional
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