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Chick Pea Ragout with Glazed Vegetables 'Chana Masala' Recipe

Chick Pea Ragout with Glazed Vegetables 'Chana Masala' Recipe

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Chick Pea Ragout with Glazed Vegetables 'Chana Masala'

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Ingredients:

Serving

3 cups cooked chick peas
1 1/2 cups fresh peeled and chopped tomato
2 tbsp tomato paste
3 tbsp vegetable oil
1 cup finely chopped onions
1 tbsp finely chopped garlic
1 tbsp grated or crushed fresh ginger
2 tsp cumin seeds
2 tbsp ground coriander seeds
1 medium- sized zucchini , cut into 1-inch pieces
1 red bell pepper, cored and cut into 1-inch pieces
coarse salt and black pepper to taste
water to cover
1/2 cup plain yogurt
1/2 cup chopped cucumber
1/2 cup chopped scallion
1/2 cup chopped coriander
1 tbsp (or to taste) chopped hot green chilies

Directions:

In a large bowl combine chick peas, tomatoes and tomato paste. Set aside. In a large pan heat the oil over moderately-high heat. Add the onion, garlic, ginger, cumin and coriander. Cook, stirring often, until the onions turn light brown, about 8 minutes. Add zucchini, bell peppers and salt and black pepper to taste. Pan roast the vegetables, stirring regularly, for 5 minutes.
Add chick pea-tomato mixture to the onion mixture. Add water and bring contents to a boil. Lower heat and simmer, covered, for 5 minutes, or until the flavors are blended and the sauce is very thick. Serve ragout topped with yogurt.
For the topping: Combine yogurt, cucumber, scallion, coriander and hot green chilies.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	382.86 Kcal (1603 kJ)
Calories from fat	140.08 Kcal
		% Daily Value*
Total Fat	15.56g	24%
Cholesterol	3.98mg	1%
Sodium	46.96mg	2%
Potassium	666.37mg	14%
Total Carbs	50.53g	17%
Sugars	13.35g	53%
Dietary Fiber	13.2g	53%
Protein	14.84g	30%
Vitamin C	73.1mg	122%
Vitamin A	0.7mg	25%
Iron	404.2mg	2246%
Calcium	205.6mg	21%

Amount Per 100 g
Calories	92.97 Kcal (389 kJ)
Calories from fat	34.02 Kcal
		% Daily Value*
Total Fat	3.78g	24%
Cholesterol	0.97mg	1%
Sodium	11.4mg	2%
Potassium	161.81mg	14%
Total Carbs	12.27g	17%
Sugars	3.24g	53%
Dietary Fiber	3.21g	53%
Protein	3.6g	30%
Vitamin C	17.8mg	122%
Vitamin A	0.2mg	25%
Iron	98.2mg	2246%
Calcium	49.9mg	21%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

8.2

Points
10

PointsPlus

Good Points

saturated fat free,
very low sodium,
cholesterol free,
good source of fiber

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