Channa Masala (garbanzo beans)
What could be better than having a delicious and satisfying meal that is full of nutrients and flavor?! This authentic Channa Masala recipe uses a thick tomato and onion base along with garbanzo beans, which yields a perfect combo! Garbanzo beans (Channa) are high in fiber. They are also a good source of plant proteins, iron, calcium and Vitamin C.
Ingredients
2 tbsp vegetable oil
1/2 tsp cumin seeds
1 bay leaf
2 tbsp Channa Masala mix
16 oz can garbanzo beans (washed and drained to reduce salt)
1 tsp tomato paste
1 ripe tomato peeled & diced
1/2 cup finely diced onion
1/2 tsp Kassori Methi for garnish
3/4 cup of water
Salt to taste
Steps
Heat oil in a non stick pot, add cumin seeds and bay leaf. mix for a minute (until you hear seeds cracking)
Add diced onions and stir until translucent, then add spices and stir until oil separates from spices
Add diced tomatoes and tomato paste and stir till becomes a mushy paste
Add water and bring to a boil then reduce heat and simmer on medium low flame until sauce thickens
add garbanzo beans and gently stir. Let it simmer for a few more minutes
garnish with Kassori Methi (fenugreek leaves)
serve with rice or naan
Nutritional Information âšī¸
13 g net carbs
13 g proteins
17 g fat
341 calories per serving
*recipe yields 2 servings