Chana Masala with Brown Rice

Number of servings: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

Ingredients

• 4 cups brown rice
• 1 1/2 Tbsp vegetable oil
• 1 onion, diced
• 1 small green chili pepper (ie jalapeno) finely diced
• 1 Tbsp fresh ginger, grated
• 4 cloves fresh garlic, minced
• 1 Tbsp ground cumin
• 2 Tbsp ground coriander
• 1/2 tsp ground mustard
• 1 tsp ground tumeric
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1 Tbsp brown sugar
• 1 (14 oz) can diced tomatoes, with liquid
• 1 (14 oz) can tomato sauce
• 1/2 cup fresh cilantro, finely chopped (reserve some for garnish)

2 (15-oz) cans (3½ cups) chickpeas, rinsed and drained 2 tsp garam masala ½ lemon, juiced

Steps:

1. Cook brown rice in water, according to package directions, until tender. Set aside.

2. Meanwhile, heat oil in a large sauté pan, skillet, or pot and add onion, chili, ginger, garlic, cumin, coriander, mustard, turmeric, salt (optional), black pepper and brown sugar. Sauté for 9 minutes, stirring frequently.

3. Add canned tomatoes, tomato sauce, cilantro, and chickpeas.

4. Cover with a lid and cook for 20–25 minutes, until thickened.

5. Add garam masala and lemon juice, and mix well.

6. Serve over brown rice.

Yield: Makes 8 servings (about ½ cup rice with ¾ cup chana masala per serving).

Per serving: Calories: 362; Total Fat: 7 g; Saturated Fat: 1 g; Total Carbohydrate: 64 g; Total Sugars: 9 g; Dietary Fiber: 13 g; Protein: 14 g; Sodium: 86 mg; Potassium: 1211 mg; Calcium: 127 mg; Vitamin D: 0 mcg; Iron: 7 mg.

(Tbsp=tablespoon; oz=ounces; tsp=teaspoon; g=grams; mg=milligrams; mcg = micrograms.)