This whole foodie take on the traditional Indian dish chana masala features chickpeas cooked in a tomato-based sauce infused with aromatics and spices. Serve with brown rice and papadum.
2 cups chopped onions
1/2 teaspoon minced seeded serrano chile
6 garlic cloves, minced
2 tablespoons minced fresh ginger
1 1/2 teaspoons cumin seed
1 1/4 teaspoons ground coriander
1 teaspoon ground turmeric
3 1/2 cups cooked chickpeas or no-added sodium canned chickpeas, drained and rinsed
1 cup low-sodium vegetable broth
1 (15-ounce) can no-added sodium crushed tomatoes
1 1/2 tablespoons apple cider vinegar
1 tablespoon date paste
1/2 teaspoon sea salt
1/2 cup chopped fresh cilantro
Heat a soup pot over medium-high heat. When hot, add the onions and dry sauté, stirring often, until they begin to stick to the pan and lightly brown, 3 to 4 minutes. Add the chile, garlic, ginger, cumin, coriander, and turmeric and cook until fragrant, 2 to 3 minutes.
Stir in the chickpeas, broth, tomatoes, vinegar, date paste, and salt and bring to a simmer. Reduce the heat to medium-low and simmer, stirring frequently to prevent scorching, 8 to 10 minutes.
Remove from the heat and stir in all but a pinch of the cilantro. Garnish with the reserved cilantro and serve.
Per serving: 339 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 386 mg sodium, 59 g total carbohydrate (13 g dietary fiber, 12 g sugar, 0 g added sugars), 16 g protein, 5 mg iron
by John Mackey
by Alona Pulde, MD
by Matthew Lederman, MD
With Derek Sarno
With Chad Sarno
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