Whole Foods Chickpea Masala

May 24, 2023May 24, 20230 2
Delicious Whole Foods Chickpea Masala recipe
in Vegetarian

Prep

15 min

Cook

40 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons vegetable oil or 2 tablespoons canola oil
1 medium Spanish onion , finely chopped
2 cloves garlic , minced
1 tablespoon fresh ginger , minced
1 medium jalapeno pepper , seeded and minced
2 teaspoons curry powder , to taste
1 tablespoon garam masala
1 can tomato paste
3 cups water
3 cans chickpeas , drained ( garbanzo beans )
2 tablespoons fresh lemon juice
salt , to taste
4 cups cooked rice
2 tablespoons chopped cilantro ( optional )

Nutrision Information

Servings Per Recipe
4-6
Calories
484
Sugar
6g
Fat
12g
Chickpea Masala is a popular vegetarian dish from the Indian subcontinent. Chickpeas are simmered in a flavorful tomato-based sauce with a variety of aromatic spices, making it a tasty and healthy meal option. This version uses whole foods, making it even healthier and more nourishing. The dish can be served as a main course for lunch or dinner, and is perfect for vegetarians and vegans. It's easy and quick to make, and is a great option for a weeknight meal or for meal prep.

Instructions

1.Heat oil in a large pot or Dutch oven over medium heat.
2.Add onion and cook until translucent, stirring occasionally, about 5 minutes.
3.Stir in garlic, ginger, jalapeno, curry powder, and garam masala; cook for 2 minutes.
4.Add tomato paste and cook for 2 more minutes.
5.Add water and chickpeas; bring to a simmer and cook, uncovered, for about 30 minutes.
6.Remove from heat and stir in lemon juice and salt.
7.Serve over rice and garnish with cilantro if desired.

PROS

This delicious and healthy vegetarian dish is packed with protein and fiber from the chickpeas, and is full of flavor with the addition of spices.

It’s also quick and easy to make, perfect for a weeknight dinner.

CONS

The spice level may be too high for some; adjust the jalapeno and curry powder to taste.

It may also be too soupy for some, so adjust the water to reach desired consistency.

HEALTH & BENEFITS

Chickpeas are rich in protein, fiber, and several vitamins and minerals including iron and folate, which are essential for red blood cell production.
Ginger has anti-inflammatory properties and is effective in reducing muscle pain and soreness.

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