Your Recipe

Chana Masala

Složka Množství Kalorie
Cibule 110g 44kcal
Rajčata 250g 45kcal
Zázvor kořen 28.3g 23kcal
Kurkuma mletá 1.5g 5kcal
Česnek 6g 9kcal
Rostlinný olej 30g 266kcal
Kmín celý 2.1g 8kcal
Chilli prášek 0.985g 3kcal
Cizrna konzervovaná odkapaná 506g 703kcal
Papriky, pálivé chilli, zelené, syrové 90g 36kcal
Koriandr mletý 1.8g 5kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:
• 1 cup dried chickpeas (or 2 cans, drained and rinsed)
• 1 onion, finely chopped
• 2 tomatoes, pureed (or 1 cup canned tomato puree)
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated or minced
• 1-2 green chilies, finely chopped (adjust to taste)
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder (adjust to taste)
• 1 teaspoon garam masala
• Salt to taste
• 2 tablespoons cooking oil
• Fresh cilantro leaves, chopped (for garnish)
• Lemon wedges (optional, for serving)
Instructions:
1. Prepare the Chickpeas:
o If using dried chickpeas, soak them overnight in water. Drain and rinse the soaked chickpeas. If using canned chickpeas, drain and rinse them well.
2. Cooking the Chana Masala:
o Heat oil in a large pan or pressure cooker over medium heat. Add cumin seeds and let them splutter.
o Add chopped onions and sauté until they turn golden brown.
o Add minced garlic, ginger, and green chilies. Sauté for another minute until fragrant.
3. Add Spices:
o Add coriander powder, turmeric powder, red chili powder, and salt. Sauté for a minute to toast the spices.
4. Add Tomatoes:
o Pour in the tomato puree and cook for 5-7 minutes until the puree thickens and the oil starts to separate from the masala.
5. Cook Chickpeas:
o Add the drained chickpeas to the pan. Mix well to coat them with the masala.
o If using a pressure cooker, add enough water to cover the chickpeas (about 1-1.5 cups). If using a regular pan, add water according to the desired consistency of the gravy.
o Pressure cook for 2-3 whistles or simmer in a pan for 20-25 minutes until the chickpeas are tender and cooked through.
6. Finish:
o Once the chickpeas are cooked, add garam masala and stir well.
o Garnish with chopped cilantro leaves.
o Serve hot with rice or naan bread. Squeeze some lemon juice over the chana masala before serving for extra freshness (optional).

nutriční údaje
Velikost porce 257 g | ml
Množství na porci 287
1199
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 12g 15%
Nasycené tuky 1.4g 7%
Sodík 326mg 14%
Sacharidy celkem 38g 14%
Vláknina 10g 37%
Cukr 9.2g
Bílkoviny 11g 21%
Vitamin D 0mcg 0%
Vápník 87mg 7%
Železo 2.6mg 14%
Draslík 487mg 10%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 44.778 mcg 5%
Thiamin [B1] 0.1 mg 8%
Riboflavin [B2] 0.068 mg 5%
Niacin [B3] 0.925 mg 6%
Kyselina pantotenová [B5] 0.131 mg 3%
Vitamin B6 0.33 mg 19%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 81.515 mcg 0%
Vitamin C 66.248 mg 74%
Vitamin D 0 mcg 0%
Vitamin E 1.89 mg 13%
Vitamin K 21.78 mcg 18%
Betain 0.071 mg 0%
Cholin 11.241 mg 2%
Carbohydrates
živina Množství DV
Sacharidy celkem 38.2 g 14%
Sugars 9.2 g 18%
Vláknina 10.2 g 37%
Carbohydrate 7.4 g 0%
Čisté sacharidy 29g
aminokyseliny
živina Množství DV
Alanin 0.432 g 0%
Arginin 0.924 g 0%
Kyselina asparagová 1.263 g 0%
Cystein 0.139 g 0%
kyselina glutamová 2.003 g 0%
Glycin 0.418 g 0%
Histidin 0.273 g 0%
Izoleucin 0.424 g 0%
Leucin 0.699 g 0%
Lysin 0.659 g 0%
Metionin 0.13 g 0%
Fenylalanin 0.527 g 0%
Prolin 0.412 g 0%
Serin 0.499 g 0%
Treonin 0.38 g 0%
Tryptofan 0.103 g 0%
Tyrosin 0.249 g 0%
Valin 0.426 g 0%
Minerály
živina Množství DV
Vápník 86.92 mg 7%
Měď 0.44 mg 49%
Fluorid 1.74 mcg 0%
Železo 2.6 mg 14%
Hořčík 56.11 mg 13%
Mangan 1.38 mg 60%
Fosfor 151.87 mg 12%
Draslík 487.37 mg 10%
Selen 4.65 mcg 8%
Sodík 326.37 mg 14%
Zinek 1.13 mg 10%
další
živina Množství DV
Voda 194.301 g 0%
Popel 2.209 g 0%