Chana Masala

Chana Masala is a flavorful and aromatic North Indian dish made with chickpeas cooked in a spiced tomato-based gravy. It is a hearty and nutritious breakfast option that is both satisfying and delicious.

Ingredients

• Canned chickpeas - 400 grams, drained and rinsed
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit (optional)
• Cilantro - a handful, chopped (for garnish)
• Vegetable oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Salt - to taste
• Water - 200 ml
• Lemon juice - 1 tablespoon

Steps

1. Heat vegetable oil in a pan over medium heat. Add cumin seeds and let them sizzle for a few seconds.
2. Add finely chopped onions and sauté until they turn golden brown.
3. Stir in the grated ginger, minced garlic, and slit green chili. Cook for 1-2 minutes until fragrant.
4. Add the chopped tomatoes and cook until they soften and oil begins to separate, about 5-7 minutes.
5. Stir in the coriander powder, cumin powder, turmeric powder, and salt. Cook for an additional 2 minutes.
6. Add the drained chickpeas and mix well to coat them with the spices.
7. Pour in the water and bring the mixture to a gentle boil. Reduce the heat and simmer for 10-15 minutes, allowing the flavors to meld.
8. Stir in the garam masala and lemon juice. Cook for another 2 minutes.
9. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 270
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

• Rich in protein and fiber, promoting satiety and digestive health.
• Contains spices that have anti-inflammatory properties and antioxidants.

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