Chana masala

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133
Serves 4

Ingredients:

  • 1 tbsp oil
  • 2 onions, finely chopped
  • 3 garlic cloves, crushed
  • 1 tsp cumin
  • 1 tsp garam masala
  • 1 tsp ground ginger
  • ¼ tsp cayenne pepper
  • Salt and black pepper
  • 2 x 400g tins of chickpeas
  • 2 x 400g tins of chopped tomatoes
  • 2 tbsp coriander, chopped

To serve:

  • Naan bread and/or rice
  • Natural yoghurt
  • Coriander, chopped

Method:

  1. Heat the oil in a pan over a medium heat and cook the onions stirring often, for about 15 minutes until they are a deep golden brown.
  2. Add the garlic and spices, season with salt and black pepper and cook for one minute until fragrant.
  3. Add the tomatoes and chickpeas. Stir everything together and simmer over a medium heat for about 10 minutes, until the liquid is slightly reduced and the flavours have combined. Season to taste.
  4. Turn off the heat and add the coriander. Stir in a dollop of natural yoghurt.
  5. Serve with naan bread and/or rice, with some extra natural yoghurt and coriander on the side.

 

Nutritional information:

Per serving: 460kcals, 10.1g fat (1.2g saturated), 75.1g carbs, 18.4g sugars, 22g protein, 21.3g fibre, 0.077g sodium