Chana masala. If you've never tried it, you're missing out! Packed with a ton of flavor, this Indian-inspired dish is a great option if you're looking for plant-based protein. Chickpeas are in the legume family and offer high protein and low fat.
Plant-based nutrition is an eating pattern that has been associated with improved diabetes-related health. Chickpeas also contain high amounts of fiber, which helps with digestion and can stabilize blood sugars. Pair this chana masala dish with a salad or avocados to round out your meal or forgo the rice to make this a low-carbohydrate meal.
Makes 4 to 5 servings
Serving Size: ½ cup rice and 1 cup chickpeas
Prep Time: 30 minutes
Cook Time: 60 minutes
Ingredients for chana masala
- 1 cup dry chickpeas (soak in water overnight)
- ½ cup chopped red onions
- ½ cup chopped tomatoes
- 1 and ¼ tbsp chana masala spice blend
- ½ tsp salt
- 1 tbsp olive oil
- ¼ cup freshly chopped cilantro
- 1 cup of dry basmati rice
Directions for chana masala
- The night before preparing this dish, place the dry chickpeas in water to soak overnight. Add water as needed.
- Start preparing the meal by heating 1 tbsp olive oil in a skillet on medium-high heat.
- Add onions and fry until slightly browned. Add tomatoes. Cook until soft.
- Strain the water off the chickpeas. Add to skillet along with chana masala seasoning and salt. Stir and let cook for 5 minutes.
- Add approximately 3 cups of water. Once boiling, cover and reduce heat to low, allowing chickpeas to simmer.
- Cook for 40 to 60 minutes.
- When about 30 minutes remain on the chickpeas, cook basmati rice in a separate pot according to the package instructions.
- Serve the chickpeas over rice and garnish with fresh cilantro.
Scroll down to see the nutrition facts for this recipe!
- calories: 401
- carbohydrate: 67.2g
- cholesterol: 0mg
- fat: 8.1g
- fiber: 13.5g
- potassium: 642mg
- protein: 17.2g
- saturated fat: 1.1g
- sodium: 311mg
- sugar: 9.3g
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