Chana Masala (Zone Diet)
Chana Masala is a popular vegetarian dish in Indian cuisine that is made with chickpeas (also known as garbanzo beans) that are cooked in a flavorful and spicy tomato-based sauce. The recipe for Chana Masala can vary depending on the region and the cook, but it generally involves cooking chickpeas in a spiced tomato-based sauce. The sauce is typically made with onions, garlic, ginger, tomatoes, and a blend of Indian spices like cumin, coriander, turmeric, and garam masala. The dish is often garnished with fresh cilantro and served with rice or naan bread.
Equipment
- 1 Frying Pan
Ingredients
- 2 cups cooked chickpeas (soaked overnight and then simmered) garbanzo beans
- 1 tbsp olive oil
- 1 medium onion chopped
- 2 cloves garlic minced
- 1 inch ginger grated
- 1 large tomato chopped
- 1 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp turmeric
- 1/2 tsp garam masala
- 1/2 tsp paprika
- 1/4 tsp cayenne pepper
- 1/2 tsp salt
- 1/4 cup water
- Fresh cilantro chopped (for garnish)
Instructions
- Heat olive oil in a large pan over medium-high heat.
- Add the chopped onion and sauté until translucent, about 3-4 minutes.
- Add minced garlic and grated ginger to the pan and sauté for another minute.
- Add the chopped tomato and tomato paste to the pan and cook for 3-4 minutes until the tomato has broken down and become soft.
- Add the spices (cumin, coriander, turmeric, garam masala, paprika, cayenne pepper, and salt) to the pan and cook for another minute, stirring constantly to avoid burning.
- Add the cooked chickpeas to the pan and stir to coat them in the spice mixture.
- Add the water to the pan, stir, and bring to a boil.
- Reduce the heat to low, cover the pan, and let the chickpeas simmer for 10-15 minutes until the sauce has thickened.
- Garnish with chopped cilantro and serve hot.
Notes
This recipe makes 4 servings, and each serving contains approximately:
2 blocks of protein (from the chickpeas)
2 blocks of carbohydrates (from the chickpeas and tomato)
3 blocks of fat (from the olive oil)
You can adjust the serving size to fit your individual Zone Diet requirements. Enjoy your Chana Masala!
2 blocks of carbohydrates (from the chickpeas and tomato)
3 blocks of fat (from the olive oil)
You can adjust the serving size to fit your individual Zone Diet requirements. Enjoy your Chana Masala!