The key to this traditional Indian dish is constant tasting. Adjust the seasonings to suit your own tastes, and take the time to concentrate the flavors down before serving. Serve with brown rice or whole grain flatbread.
Ingredients
- 1 Tbsp. olive oil
- 1 onion, coarsely chopped
- 2 cloves garlic, minced
- 1 tsp. cumin seeds
- ½ tsp. coriander
- ¼ tsp. ginger
- 1 tsp. garam masala
- 3 cardamom pods, lightly crushed
- ¼ cup water
- 1 (28 oz.) can whole, peeled, low-sodium tomatoes
- ½ tsp. salt
- 1 Tbsp. chopped fresh cilantro
- A pinch of cayenne, or to taste
- 2 (15 oz.) cans no-salt chickpeas, drained and rinsed
- 6 Tbsp. plain, nonfat Greek yogurt
Directions
- Heat olive oil in the bottom of a heavy-bottomed pan over medium-high heat. Add the onion and cook until thoroughly caramelized, stirring frequently (8-10 minutes).
- Reduce the heat to low. Add the garlic, cumin seeds, coriander, ginger, garam masala, and cardamom pods. Cook, stirring constantly, until fragrant (1 minute). Add water and stir to scrape up any brown bits from the bottom of the pan.
- Cook until the water has evaporated away completely. Pour in the tomatoes (including juice from can), breaking them apart as you stir. Add the salt.
- Bring to a boil over medium heat. Reduce the heat to low, add the cilantro and cayenne, and simmer, stirring occasionally, until sauce reduces a bit and begins to thicken (20-30 minutes).
- Stir in the chickpeas and cook over low until warm (5 minutes). Add a couple of tablespoons of water every few minutes and continue to cook until the chickpeas reach the desired texture (5-20 minutes).
- Stir in the yogurt to serve.
Nutrition Facts
4 servings per container
Serving Size 392 g
| Amount per serving | ||
|---|---|---|
| Calories | 295 | |
| % Daily Value* | ||
| Total Fat 7.5g | 9% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 2g | ||
| Monounsaturated Fat 3.5g | ||
| Cholesterol 1mg | 0% | |
| Sodium 540mg | 23% | |
| Total Carbohydrate 45g | 16% | |
| Dietary Fiber 13g | 46% | |
| Total Sugars 12g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 20g | ||
| Protein 15g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 164.8mg | 15% | |
| Iron 5.3mg | 30% | |
| Potassium 830mg | 20% | |
| Vitamin A 44.2mcg | 4% | |
| Vitamin C 29.2mg | 30% | |
| Vitamin E 2.1mg | 15% | |
| Vitamin K 13.1mcg | 10% | |
| Thiamin 1.3mg | 110% | |
| Riboflavin 0.3mg | 25% | |
| Niacin 4.2mg | 25% | |
| Vitamin B6 0.5mg | 30% | |
| Folate 234.4mcg | 59% | |
| Vitamin B12 0.2mcg | 8% | |
| Biotin 8.9mcg | 30% | |
| Chloride 125.9mg | 6% | |
| Pantothenate 0.7mg | 20% | |
| Phosphorus 282.1mg | 25% | |
| Iodine 0.6mcg | 0% | |
| Magnesium 86.8mg | 20% | |
| Zinc 2.3mg | 20% | |
| Selenium 8.4mcg | 15% | |
| Copper 0.6mg | 70% | |
| Manganese 1.5mg | 70% | |
| Chromium 0mcg | 0% | |
| Molybdenum 93.6mcg | 210% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Whole Tomatoes (tomatoes, Tomato Juice, Salt, Calcium Chloride, Citric Acid), Chickpeas, Onion, Plain Nonfat Greek Yogurt (skim Milk, Active Bacterial Culture, Vitamin As Palmitate, Vitamin D3), Water, Olive Oil, Garlic, Salt, Garam Masala (coriander, Cumin, Nigilla (mangrile), Fennel, Fenugreek, Cloves, Cinnamon, Cardamom, Spices, Salt), Cumin, Cardamom, Cilantro, Ginger, Cayenne Pepper, Coriander.
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