Name: Chana Masala
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Ingredients: Brown rice and/or whole-wheat naan; ½ lemon, juiced; 1 cup low-sodium vegetable broth; 4 cups BPA-free canned unsalted diced tomatoes; 2 tbsp grape seed oil; 1 head garlic, minced; 4 cups cooked or BPA-free canned chickpeas, drained and rinsed; 1 tbsp cumin seeds; 1 tsp ground turmeric; 1 tsp each garam masala and sea salt; ¼ tsp ground black pepper; 2 tsp ground coriander; 1 1-inch piece ginger, peeled and minced; 2 green chiles, seeded and minced; ½ bunch fresh cilantro, chopped; 1 yellow onion, diced

Calling Indian-food lovers: This healthier take on chana masala will not disappoint.

Gluten Free

Lactose Free

Vegetarian

Mediterranean

Vegan

Grains & Rice

gram

brown rice

Fresh Fruit

lemon

Stocks & Broths

milliliter

vegetable broth

Canned Vegetables

diced tomato

Oils

grapeseed oil

Fresh Vegetables

garlic

Beans & Legumes

garbanzo beans

Seasonings

whole cumin seed

ground turmeric

garam masala

black pepper

ground coriander

fresh ginger

green chile

fresh cilantro

yellow onion

Copper

Minerals

Sodium

Potassium

Phosphorus

Magnesium

Calcium

Sugar

Carbohydrates

Dietary Fiber

Protein

Calories

Water

Trans fatty acids

Vitamin E

Vitamins

Vitamin A

Beta-cryptoxanthin

Vitamin K

Choline

Vitamin C

Total polyunsaturated fatty acids

Total monounsaturated fatty acids

Saturated Fat

Lutein+zeaxanthin

Lycopene

Alpha-carotene

Beta-carotene

Dietary Folate Equivalents

Vitamin B6

Pantothenic acid (B5)

Niacin (B3)

Riboflavin (B2)

Thiamin (B1)

Selenium

Manganese

Zinc

Iron

Chana Masala

Pasta, Sauces, Grain

Produce

Meal

Baking Goods

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