Indian · Dinner
Spiced Chickpea Bowl (Low-Chol)
Chickpeas simmered in a tomato-onion masala with cumin, turmeric and garam masala, spooned over basmati rice with a spoon of low-fat yogurt and cilantro. Uses no ghee or cream, relying on a small measure of oil for the base, keeping saturated fat and cholesterol well below typical dal or curry preparations.
$3
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
428Calories
16.8gProtein
9.1gFat
72.4gCarbs
10.8gSugar
13.9gFiber
420mgSodium
3mgChol
1.4gSat Fat
780mgPotassium
140mgCalcium
4.8mgIron
0.1mcgVitamin B12
12mgVitamin C
vegetarian
low-cholesterol
high-fiber
low-calorie
low-chol
Instructions
1
Prep
Chop onion and garlic, grate ginger, crush tomatoes in a bowl. Drain chickpeas and set aside.
2
Heat
Warm oil in a saucepan over medium heat, add onion and sweat for 4–5 minutes until soft and translucent.
3
Heat
Stir in garlic, ginger, cumin, turmeric, chili powder and garam masala, cooking for 1 minute until fragrant and darkened.
4
Heat
Add crushed tomatoes and water, season with salt, simmer over medium-low heat for 8 minutes until oil separates, stirring occasionally.
5
Heat
Stir in chickpeas and simmer over low heat for 8–10 minutes until sauce coats the back of a spoon.
6
Plate
Spoon rice into a bowl, top with chickpea masala, add yogurt dollop and scatter cilantro.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g, drained weight cooked chickpeas
- 1/2 cup120g onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 2/3 cup160g canned-tomatoes
- 2 tsp2 tsp cumin-ground
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp garam-masala
- 1/2 tsp1/2 tsp chili-powder
- 2 tsp2 tsp vegetable-oil
- 4 tbsp60g plain-yogurt
- 4 tbsp4 tbsp cilantro
- 1 1/3 cup220g basmati-rice-cooked
- salt, to taste
