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

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

Seasonings

garam masala

black pepper

Fresh Fruit

lemon

Canned Vegetables

diced tomato

Oils

milliliter

grapeseed oil

Fresh Vegetables

garlic

whole cumin seed

ground turmeric

green chile

fresh cilantro

yellow onion

Stocks & Broths

Reduced Sodium Vegetable Broth

Beans & Legumes

garbanzo beans

ground coriander

fresh ginger

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

Baking Goods

Produce

Meal

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