1235 Apalachee Parkway, Tallahassee FL •  850.942.2557

Chana Masala Co+op Basics Recipe

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Serves 4
Ingredients: 

Prep time: 35 minutes active; 55 minutes total.

1 ½ cups long-grain brown rice
3 tablespoons Field Day canola oil
1 medium yellow onion, diced
1 clove garlic, minced
1 tablespoon minced fresh ginger
1 tablespoon garam masala
2 tablespoons curry powder
3 tablespoons Muir Glen tomato paste
2 cups water
1 15-ounce can Field Day garbanzo beans, drained and rinsed
2 teaspoons lemon juice
1 teaspoon red pepper flakes
1 large russet potato, peeled and diced
Salt and pepper to taste

Directions: 

Bring rice and 3 cups of water to a boil in a medium saucepan. Cover tightly and reduce to a simmer for about 40 minutes or until water is absorbed.

Heat oil in a deep frying pan or shallow soup pot. Add onion and cook over medium heat until soft and translucent, then add garlic, ginger, spices and tomato paste. Pour into a blender or food processor and blend thoroughly. Return the spiced tomato paste to the same pan; there will still be a thin coat of oil in it. Heat over medium heat, stirring occasionally, until it turns medium brown and oil separates around the edges of pan. Gradually whisk in water until it makes a thick gravy, about 2 cups. Bring to a boil.

Add potato and salt, and reduce heat to simmer. Cook for about 8 minutes, then add garbanzo beans. Return to a simmer, cover and cook for 10 minutes, until potatoes are tender. Stir in lemon juice and red pepper flakes, and season to taste with salt and pepper. Serve over rice.

Serving suggestion: This Indian classic is not only delicious, but it is rich in B vitamins, iron and protein. And did we mention that it's very inexpensive and easy to make? Consider doubling the recipes so you can put some portions in the freezer for future meals-to-go. Try adding a sweet potato for extra health benefits and a slightly different flavor.

Nutritional information per serving: 540 calories, 14 g. fat, 0 mg. cholesterol, 430 mg. sodium, 93 g. carbohydrate, 11 g. fiber, 13 g. protein

Estimated cost: Total: $6.00, Per serving: $1.50
The nutritional values and information are approximations, and ingredient costs are estimated.

Credit: 
Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

 

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