Channa Masala Recipe

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This is one of my favorite Indian vegetarian dishes. I always load up on a few helpings when I'm at the buffet! Chick-peas are great for you, and filling too. This fabulous recipe is adapted from a classic by Madhur Jaffrey. I made it a bit more healthy. Use more butter and less oil if you want a richer flavor and don't care about the calories.

Prep time:
Cook time:
Servings: 10-12
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Ingredients

Cost per serving $0.89 view details
  • 2 tablespoon vegetable oil plus 1 tablespoon butter
  • 4 medium onions (peeled and minced)
  • 3 clove garlic (peeled and minced)
  • 2 tablespoon ground coriander
  • 4 teaspoons ground cumin
  • 1 teaspoon ground cayenne pepper
  • 3 teaspoon ground turmeric
  • 1 cup chopped tomatoes
  • 2 cups water
  • 8 cups cooked chickpeas or 4 (15 ounce) cans chickpeas, rinsed and drained
  • 4 teaspoons ground roasted cumin seeds (or regular cumin seeds lightly toasted in a pan before adding)
  • 2 tablespoon amchoor powder (I often leave out with no harmful impact)
  • 4 teaspoons paprika
  • 2 teaspoon garam masala
  • 1 teaspoon salt
  • 1 lemon (juiced)
  • 1 fresh, hot green chili pepper minced (jalapeno)
  • 4 teaspoons grated fresh ginger

Directions

  1. Heat oil in a large skillet.
  2. Add onions and sauté over a medium-high heat until browned --about half way through add the garlic (7-10 minutes total).
  3. Turn heat to medium-low.
  4. Add the coriander, cumin (not the roasted cumin), cayenne and turmeric.
  5. Stir for a few seconds.
  6. Add the tomatoes.
  7. Cook the tomatoes until browned lightly (about 4 minutes).
  8. Add chickpeas and a cup of water and stir.
  9. Add the roasted cumin, amchoor, paprika, garam masala, salt and lemon juice.
  10. Cook covered for 10 minutes.
  11. Remove the cover add the minced chili and ginger.
  12. Stir and cook uncovered for 30 seconds.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 308g
Recipe makes 10 servings
Calories 290  
Calories from Fat 50 17%
Total Fat 5.82g 7%
Saturated Fat 0.55g 2%
Trans Fat 0.07g  
Cholesterol 0mg 0%
Sodium 815mg 34%
Potassium 527mg 15%
Total Carbs 50.93g 14%
Dietary Fiber 10.6g 35%
Sugars 2.41g 2%
Protein 10.84g 17%
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Comments

  • Bonnie
    November 1, 2010
    This is something that I want to try, however I see a few ingredients that I would want to omit (the hot spices) which I don't think would impact the overall taste too much for me. I wouldn't want to add any more starch (as in the rice). Will serve with a green salad w/ a vinaigrette w/olive oil and butter crisps.

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