Chickpeas, also known as “garbanzo beans,” are very rich in vegetable protein. They are common in cuisines of the Middle East and India, where they have been cultivated for several thousands of years.
Ingredients
- 1 medium serrano pepper, cut into thirds
- 4 large cloves garlic
- 1 2-inch piece fresh ginger, peeled and coarsely chopped
- 1 medium yellow onion, chopped into 1-inch cubes
- 4 T olive oil • 2 tsp. ground coriander
- 2 tsp. ground cumin
- ½ tsp. ground turmeric
- 2 ¼ cups no-salt-added canned diced tomatoes with their juice (from a 28-ounce jar or BPA free can)
- ¾ tsp. kosher salt
- 2-15 oz. cans chickpeas, rinsed
- 2 tsp. garam masala spice mixture
- Fresh cilantro for garnish
Directions
- Pulse serrano, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. Add onion; pulse until finely chopped, but not watery.
- Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3 to 5 minutes. Add coriander, cumin and turmeric and cook, stirring, for 2 minutes.
- Pulse tomatoes in the food processor until finely chopped. Add to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes.
- Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more.
- Serve topped with cilantro, if desired.
Yields 6 servings
Nutrition information per serving: Calories 243; Fat 11g; Saturated Fat 1g; Carbohydrate 28g; Fiber 5g; Protein 8g; Sodium 161mg.
Recipe adapted from: Eatingwell.com