dinner

Chana Masala with Brown Rice

Name: Chana Masala with Brown Rice
Ingredients: 1 cup (195 g) Brown Rice; 1 can (15 oz / 425 g) Chickpeas, canned, drained and rinsed; 0.5 medium (70 g) Yellow Onion, finely chopped; 2 cloves (6 g) Garlic, minced; 1 tsp (2 g) Ginger, grated; 1 can (14.5 oz / 411 g) Canned Diced Tomatoes; 1.5 tsp (3 g) Garam Masala; 1 tsp (3 g) Ground Cumin; 1 tsp (3 g) Ground Coriander; 0.5 tsp (1.5 g) Turmeric Powder; 0.25 tsp (0.5 g) Cayenne Pepper; 0.5 cup (120 ml) Vegetable Broth; 1 tbsp (15 ml) Olive Oil; 0.5 tsp (3 g) Salt; 2 tbsp, chopped (6 g) Fresh Cilantro, for garnish

Nutrition

682

kcal

Calories

29.4

Protein

93.4

Carbs

20.5

Fat

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Ingredients(15)

Brown Rice1 cup (195 g)

Chickpeas, canned, drained and rinsed1 can (15 oz / 425 g)

Yellow Onion, finely chopped0.5 medium (70 g)

Garlic, minced2 cloves (6 g)

Ginger, grated1 tsp (2 g)

Canned Diced Tomatoes1 can (14.5 oz / 411 g)

Garam Masala1.5 tsp (3 g)

Ground Cumin1 tsp (3 g)

Ground Coriander1 tsp (3 g)

Turmeric Powder0.5 tsp (1.5 g)

Cayenne Pepper0.25 tsp (0.5 g)

Vegetable Broth0.5 cup (120 ml)

Olive Oil1 tbsp (15 ml)

Salt0.5 tsp (3 g)

Fresh Cilantro, for garnish2 tbsp, chopped (6 g)

Instructions

Cook the brown rice according to package directions. While the rice cooks, prepare the chana masala.

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until softened and translucent, about 5-7 minutes.

Add the minced garlic and grated ginger to the pot. Cook for another minute until fragrant, stirring constantly.

Stir in the ground cumin, ground coriander, turmeric powder, garam masala, and cayenne pepper. Cook for 30 seconds, stirring, until fragrant.

Pour in the diced tomatoes (with their juice) and scrape up any browned bits from the bottom of the pot.

Add the drained and rinsed chickpeas and the vegetable broth. Bring the mixture to a simmer.

Reduce the heat to low, cover, and let it simmer for at least 20 minutes, allowing the flavors to meld. For a thicker sauce, you can mash some of the chickpeas against the side of the pot or simmer uncovered for the last 5-10 minutes.

Season with salt to taste.

Serve the chana masala hot over the cooked brown rice. Garnish with fresh chopped cilantro if desired.