Wednesday, June 29, 2011

Chana Masala

Indian is my favorite ethnic food because it's flavorful, healthy, and exciting. While the upfront cost for the spices is somewhat expensive, the vegetable ingredients are cheap and you only use a little of the spices at a time. You could also try to find a local Indian grocery store where they will likely be more affordable.
Adapted from a recipe by ammclendon on VegWeb.

Servings: 8
Total time: 1 hour

2 tsp olive oil
1 T minced onion or 1 small yellow onion
2 large cloves garlic, minced
2 c chickpeas, cooked
2 c diced tomatoes (canned or fresh)
5 red potatoes, cubed
4 c low-sodium vegetable broth
1 1/2 T curry powder
1 tsp chili powder
1 tsp cumin
1/2 tsp coriander
1/2 tsp garam masala
1/2 tsp ginger
1/2 tsp ground mustard
1/2 tsp pepper
1/4 tsp garlic powder
1/4 tsp basil
1/4 tsp oregano
1/4 tsp paprika
1/4 tsp turmeric
1 bay leaf
1/4 c fresh cilantro

4 c cooked brown rice for serving
1 c plain non-fat yogurt to top (optional)
In a large pot, heat olive oil on medium-low. Add onion and garlic. Cook until aromatic and slightly brown. Add the rest of the ingredients and simmer on medium until most of the liquid has absorbed and the potatoes are soft, around 40 minutes.

Remove from the heat and smash the ingredients with a potato masher to help thicken the sauce. Serve over brown rice and top with yogurt, if using.

It would also be good served with naan.

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