• prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Summary

    This spicy chana masala is made with fresh veggies simmered with chickpeas in a spicy curried tomato sauce.

    Ingredients

    • 2 tbsp. olive oil
    • 1 onion, diced
    • 3 garlic cloves, minced
    • 2 tsp. fresh grated ginger
    • 1 seranno pepper, finely chopped
    • 1 tbsp. garam masala
    • 1 tsp. turmeric
    • 1/2 tsp. coriander
    • 1/2 tsp. cumin
    • 1-14 oz. can or 1 3/4 cups cooked chickpeas
    • 1-14 oz. can diced tomatoes
    • 1/2 cup vegetable broth
    • 1 tbsp. lemon juice
    • 1 cup broccoli florets
    • 1 cup cauliflower florets
    • 1 cup diced carrots
    • 1/2 tsp. salt
    • 1/2 tsp. pepper
    • 1/4 cup chopped fresh cilantro

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 146 % Daily Value *
    • Total Fat: 8 g 12.09%
    • Saturated Fat: 1 g 5.6%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 376 mg 15.68%
    • Calcium: 41 mg 4.1%
    • Potassium: 342 mg 9.76%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 10.06%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 14 g %
    • Dietary Fiber: 5 g 21.32%
    • Sugar: 5 g
    • Protein: 5 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 12.64%
    • Vitamin C 97.6%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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