Curried Chickpeas (Chana Dahl) Gi Jane Recipe


Submitted by gi-jane

Makes 2 servings


A lower-fat version of an Indian classic

Ingredients
8 oz cooked/canned chickpeas
2 teaspoons olive oil
1 large Onion, finely sliced
2 Cinnamon sticks , each 2" long; broken up into 2 to 3 pieces
3 Cardamom pods , split open on the top
1 red chili pepper, coarsely chopped
1/2 teaspoon turmeric
1/2 tsp chili powder
1 Salt, or to taste
2 Bay leaves , crumpled
2 large tomatoes, skinned and chopped
2 tablespoons Coriander leaves, chopped (optional)
Directions
  1. Heat the olive oil and fry the onion slices, cinnamon, cardamom pods, and chili peppers until the onions are lightly browned ( 6 to 7 minutes).

  2. Add the chickpeas, turmeric, chili powder and salt. Stir-fry the dhal for 2 to 3 minutes. Adjust heat to low and fry the dahl for a further 3 to 4 minutes, stirring frequently.

  3. Add 1/4 pint water, bay leaves and tomatoes. Bring to the boil, cover the pan and simmer for 35 to 40 minutes. Stir in the coriander leaves (if desired) and remove from heat.

Categories

Main Dish

Nutrition Facts
Serving Size 377.6g
! Some items from this recipe could not be found or sized. This estimate is incomplete.
Amount Per Serving
Calories
294
Calories from Fat
73
% Daily Value*
Total Fat
8.1g
12%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
105mg
4%
Total Carbohydrates
46.2g
15%
Dietary Fiber
12.5g
50%
Sugars
13.6g
Protein
12.7g
Vitamin A 37% Vitamin C 52%
Calcium 9% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown (?)
Nutrition Breakdown
Daily Values (?)
Daily Values

Nutritional Analysis

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sugar
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