Easy Curry with Canned Chickpeas
Canned chickpeas, though high in salt, are a convenient way to add fiber, vitamins, and minerals to your diet while reducing blood sugar and cholesterol levels and improving digestive health. Here's an easy recipe for a delicious spicy chickpea curry (Chana Masala) using canned chickpeas. Enjoy!
Servings: 4
Calories: 434kcal
Ingredients
- 1 tbsp olive oil
- 1 onion diced
- 2 cloves garlic minced
- 1 tsp fresh ginger minced
- 1 jalapeno seeded and sliced
- 2 tbsp garam masala
- 1 tsp turmeric
- 1 tsp salt
- 1/2 tsp black pepper
- 1 can diced tomatoes 14.5 ounce can
- 2 cans chickpeas 15 ounce cans, drained and rinsed
- 1/2 cup water
- 1.2 lemon juiced
- 1/4 cup fresh cilantro chopped
Instructions
- Heat olive oil in large stock pot until oil is shimmering (but not smoking).
- Add onion and sauté until translucent and beginning to brown on the edges (about 3 minutes).
- Add garlic, ginger, and jalapeno pepper. Continue to sauté over medium heat for another 3-4 minutes.
- Add garam masala, turmeric, salt, and pepper and continue cooking for another minute or two.
- Add tomatoes, chickpeas, and water. Stir with a wooden spoon, taking care to scrape the bottom of the pot to incorporate the brown bits from the sautéed mixture.
- Cover and simmer for 15 minutes, stirring occasionally. Add more water, if desired, to achieve desired consistency.
- Remove from heat and uncover. Stir in lemon juice and cilantro. Cover again and let stand for 1-2 minutes.
- Serve over basmati rice and/or with a side of warm naan.
Nutrition
Calories: 434kcal | Carbohydrates: 71g | Protein: 21g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Sodium: 613mg | Potassium: 942mg | Fiber: 19g | Sugar: 15g | Vitamin A: 296IU | Vitamin C: 37mg | Calcium: 159mg | Iron: 8mg