QUICK & EASY
Chana masala
A spicy vegetarian dish made healthier with the use of canola oil.
Calorie Smart
Carb Smart
Vegetarian
Developed by CanolaInfo.org
4 servings
20 minutes (prep: 5 mins / cook: 15 minutes)
Time required
20 minutes
Carbohydrates
25 g/serving
Ingredients
- 2 tbsp (25 mL) canola oil
- 1 tsp (5 mL) cumin seeds
- 1 small onion, finely chopped
- 1 tbsp (15 mL) grated fresh ginger
- 1 tsp (5 mL) curry powder
- 2 tsp (10 mL) garam masala
- 1 can (28 fl oz/796 mL) diced tomatoes, no salt added
- 2 cans (19 fl oz/540 mL) chickpeas, drained and well rinsed
- 2 tbsp (25 mL) lemon juice
- ¼ cup (50 mL) coarsely chopped fresh cilantro
- Optional: pinch of red pepper flakes
- Calories 170
- Carbs 25 g
- Sugar 6 g
- Fibre 6 g
Directions
- In saucepan, heat canola oil over medium heat and sauté cumin seeds for about 1 minute.
- Add onion, ginger, curry powder and garam masala, and cook for 3 minutes, stirring constantly.
- Add tomatoes, chickpeas and lemon juice.
- Using spatula, scrape bottom of pan to get all cooking juices. Cover and cook for 10 minutes.
- Garnish with cilantro.
Per serving (1½ cup/375 mL)
- Calories 170
- Protein 7 g
- Total fat 5 g
- Saturated fat 0 g
- Cholesterol 0 mg
- Carbohydrates 25 g
- Fibre 6 g
- Sugars 6 g
- Added sugars 0 g
- Sodium 165 mg
- Potassium 30 mg
© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.
