Whole Foods Chickpea Masala Recipe

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Ingredients:

Serving

2 tbsp vegetable oil
1 medium spanish onion, finely chopped
2 cloves garlic, minced
1 tbsp fresh ginger, minced
1 medium jalapeno pepper, seeded and minced
2 tsp curry powder , to taste
1 tbsp garam masala
1 (6 oz) can tomato paste
3 cups water
3 (15 oz) cans chickpeas, drained ( garbanzo beans)
2 tbsp fresh lemon juice
salt , to taste
4 cups cooked rice
2 tbsp chopped cilantro (optional)

Directions:

First, in a large, nonreactive heavy skillet or saute pan, heat oil over med. heat.
Add onions and saute approx. 2 mins, until golden brown.
Remove from heat and stir in garlic, ginger, jalapenos, curry powder, garam masala, and tomato paste.
Return to heat and stir in water.
When everything is mixed thoroughly, stir in chickpeas and lemon juice.
Bring to a boil, reduce heat, and simmer for 5 minutes.
Taste for seasoning, adding salt if necessary.
You can serve this immediately, but the flavors are much more enhanced if you allow it to sit for a few hours before you reheat it to just below a simmer and then serve over rice.
To serve, place 1/2c cooked rice in a bowl and ladle 1 cup chickpea mixture over rice.
Garnish with cilatro if you wish.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	135.51 Kcal (567 kJ)
Calories from fat	34.24 Kcal
		% Daily Value*
Total Fat	3.8g	6%
Sodium	33.09mg	1%
Potassium	154.58mg	3%
Total Carbs	21.4g	7%
Sugars	1.47g	6%
Dietary Fiber	2.03g	8%
Protein	4.31g	9%
Vitamin C	4.7mg	8%
Iron	1.2mg	7%
Calcium	21.8mg	2%

Amount Per 100 g
Calories	35.56 Kcal (149 kJ)
Calories from fat	8.99 Kcal
		% Daily Value*
Total Fat	1g	6%
Sodium	8.68mg	1%
Potassium	40.56mg	3%
Total Carbs	5.62g	7%
Sugars	0.39g	6%
Dietary Fiber	0.53g	8%
Protein	1.13g	9%
Vitamin C	1.2mg	8%
Iron	0.3mg	7%
Calcium	5.7mg	2%

* 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

2.6

Points
4

PointsPlus

Good Points

low calorie,
low fat,
saturated fat free,
very low sodium,
cholesterol free,
sugar free

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