This Chana Masala recipe is easy to put together and has many health benefits. Make sure you saute the onions for a long time…

According to Forever fit member and our East Indian cooking consultant, Updesh Cheema, “good Chana Masala” is all about how well you cook the onions. “The onions need to be cooked until they caramelized in order to give good flavour and consistency to your dish. It is very important to how the flavours work together.  Your onions need to be cooked just right.” So, take the time to let them simmer, don’t rush it : )

The fresh cilantro in this recipe not only adds to the favour to the Chana Masala, it also provides a generous amount of vitamin A and K. Vitamin K and calcium content in cilantro help to build strong bones, teeth, and hair. Cilantro is considered the “anti-diabetic” plant in some parts of Europe, and research shows that it helps to lower cholesterol, lower blood pressure and supports healthy cardiovascular function.

Adding sausage bumps up the protein and lowers the impact of the carbohydrates

Don’t worry if you don’t add the sausage though, there is plenty of protein in those chickpeas as well as iron, magnesium and fibre.

You’ll have no trouble getting in your quota of veggies with this dish. These are all low on the carbohydrate spectrum so load up your plate: )

This recipe makes about 4 generous servings. You could also double the batch so you have some for the next day: )

INGREDIENTS
1 large yellow onion, diced
1/8 teaspoon salt
4 cloves garlic, minced
1 tablespoon minced fresh ginger
1 teaspoon cumin
1/2 teaspoon turmeric
1 teaspoon garam masala
pinch ground red pepper
6 chopped fresh tomatoes
1 1/2 cup vegetable broth ( more/less for desired consistency)
1 1/2 cups drained chickpeas
4 sausages
½ bunch chopped cilantro
juice of 1/2 lemon
Sautéed cauliflower rice, carrots & red peppers

INSTRUCTIONS

  • Heat a large skillet over medium heat.
  • Add a generous amount of olive oil, butter
  • Sauté the onion until tender and golden, about 10-15 minutes.
  • Add the garlic, simmer another few minutes
  • Add ginger and sauté another minute longer.
  • Combine the cumin, turmeric, graham masala, and red pepper and stir in.
  • Add the tomatoes and broth, bring to a simmer. Cover and let cook down over low heat for 30 minutes, stirring occasionally. The tomatoes should have broken down into a nice sauce.
  • Add more red pepper for heat and season with salt to taste.
  • Next add the chickpeas, cilantro, and lemon juice.
  • Add a good quality sausage Or… for a vegetarian version try a plant based version : )
  • Add fresh baby spinach at the end, before serving (optional)
  • Serve over sautéed cauliflower rice. ( finely chopped cauliflower) Add some carrots & red peppers too

 

 

Adapted from  http://www.yummymummykitchen.com/2018/01/chana-masala.html