Easy Chana Masala

I grew up in Birmingham, England. Birmingham is renowned for excellent Indian takeaway food and a Friday night bhuna or tandoori was the norm. Having grown up eating plenty of Indian food, it is definitely the cuisine which is hardest to find in Tampa. It is also the hardest cuisine to eat out healthily on. The traditional sauces are loaded with ghee and cream, but this Chana Masala is not only simple, but also exceptionally delicious, versatile and healthy.

Ingredients

1 can of chickpeas/garbanzo beans, drained.

1 beef tomato, roughly chopped.

1/2 red onion, roughly chopped.

1 bell pepper.

2 courgettes/zucchini.

1 tbsp ground cumin.

2 tsp turmeric.

1 tsp dried chili.

1/2 tsp garlic powder.

1 tsp ground ginger.

1 tbsp freshly chopped cilantro.

Nutritional Information

For 1 of 3 generous portions: 237kcal; 11g protein, 41g carbs, 4g fat

Method

  1. Heat a large, non-stick pan over a medium heat and fry the red onion until soft.
  2. Add in the cumin, turmeric, cilantro, chili, garlic and ginger, ensuring the onion is coated.
  3. Slice the red bell pepper and zucchinis and add to the spice mixture. Pour in the cup of water and simmer the vegetables until softened and the vegetables are starting to lose their shape.
  4. Turn off the heat and allow to cool.
  5. Once cool, add the vegetable mixture in batches to a blender or Nutribullet.
  6. Return the mixture to the stove top and add in the chickpeas.
  7. Cook the chana masala over a medium-low heat until piping hot throughout!

This would make a great side dish to a meal, or would alternatively be a good vegetarian curry option too. I paired my chana masala this week with shrimp for a low carb, low fat, protein packed meal, but the possibilities are endless!

Benchpressingbaubles, x

 

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