Chana Masala-traditional Indian chickpea stew made with the warming spices of ginger, garlic, and cinnamon. Made oil free and vegan
Ingredients
2½ cups of chopped onion
2 tbsp minced garlic
2 tbsp minced ginger
1 quart of canned tomatoes, or 28/32 oz. can (if you have fresh, use about 3 cups)
4 cups chickpeas
2 tsp coriander seeds, or 2½ tsp ground
1½ tsp cumin seeds, or 1½ ground cumin
⅛ tsp cayenne (or more to taste)
1 tsp turmeric
1½ tbsp cinnamon
½ tsp kosher/sea salt
1 cup of reduced fat coconut milk
4 tsp fresh lemon juice
⅓ cup of cilantro or parsley
4 cups of spinach (or more)
Instructions
If grinding spices, do so first.
Saute' onions in a hot pan, adding a little bit of water to prevent the onions from sticking (about ⅓ cup). Add salt at this time, and cook until softened.
Add remaining ingredients except spinach, parsley/cilantro, and lemon juice. Cook for about 20 minutes, until ingredients have simmered and flavors have combined.
When ready to serve, stir in spinach, until it wilts. Add fresh parsley, and lemon juice. Season to taste with additional cayenne (if desired), pepper, and salt.
Serve atop rice with a nice salad.
Notes
1880 mg of potassium, 90% Vitamin A, 73% plant-based iron, 65% Vitamin C, 23% calcium, if 4 servings
Nutrition Information
Serving size: ¼ Calories: 381 Fat: 10 g Saturated fat: 2.5 g Carbohydrates: 70 g Sugar: 7.5 g Fiber: 21.3 g Protein: 18.3 g Cholesterol: 0 mg
Recipe by Garden Fresh Foodie at https://gardenfreshfoodie.com/soups-stews/chana-masala/