Weeknight Chana Masala

Name: Weeknight Chana Masala
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Cuisine: indian
Ingredients: 1.5 tbsp neutral oil; 1 large onion (fine dice); 4 cloves garlic (minced); 1 thumb fresh ginger (minced); 1.5 tbsp garam masala; 1 tsp ground coriander; 0.5 tsp ground turmeric; 1 x 400 ml can canned diced tomatoes; 2 x 400 ml cans canned chickpeas (drained, liquid saved); 1 whole lemon (juiced); 1 handful cilantro; 3 cups cooked basmati rice (to serve)

The beloved chickpea curry, weeknight-tuned: deep spice from pantry staples in half an hour.

35 mineasy4 servings$indianVeganVegetarianGluten-freeDairy-freeHigh fiberMeal prep

Why it earns its place. A restaurant favorite that is quietly one of the most nutritious dinners on earth — 12 g fiber, all plants.

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Ingredients · 4 servings

1.5 tbspneutral oil
1 largeonion — fine dice
4 clovesgarlic — minced
1 thumbfresh ginger — minced
1.5 tbspgaram masala
1 tspground coriander
0.5 tspground turmeric
1 x 400 ml cancanned diced tomatoes
2 x 400 ml canscanned chickpeas — drained, liquid saved
1 wholelemon — juiced
1 handfulcilantro
3 cupscooked basmati rice — to serve

No major allergens among the listed ingredients — always check labels, brands vary.

Method

Brown the onion properly in oil — ten patient minutes; this is the curry’s backbone.
10 min
Garlic, ginger, and spices in for one fragrant minute.
1 min
Tomatoes in; cook until the oil separates at the edges.
6 min
Chickpeas with a splash of their liquid; simmer until the sauce hugs them. Lemon and cilantro to finish; serve over rice.
8 min

Nutrition per serving

430calories

13 gprotein

66 gcarbs

12 gfat

12 gfiber

1.5 gsat fat

460 mgsodium

0 gadded sugar

Editorial estimates per serving. Counts 5 different plants toward your weekly variety.

Make it yours

cultureA spoon of yogurt on top tempers the heat (adds dairy)

availabilityCanned crushed tomatoes work; simmer 2 minutes longer

costSpinach folded in at the end adds a vegetable for free

Storage. Fridge 4 days; freezes 3 months. Day two is the better day.

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