Your Recipe

Chana Masala

Zutat  Menge  Kalorien 
Zwiebeln 110g 44kcal
Tomaten 250g 45kcal
Ingwerwurzel 28.3g 23kcal
Kurkuma gemahlen 1.5g 5kcal
Knoblauch 6g 9kcal
Pflanzenöl 30g 266kcal
Kreuzkümmel 2.1g 8kcal
Chilipulver 0.985g 3kcal
Kichererbsen (Kicherbohnen, Bengal-Gramm), reife Samen, Konserven, abgetropfte Feststoffe 506g 703kcal
Paprika, scharfer Chili, grün, roh 90g 36kcal
Koriander gemahlen 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).

Nährwertangaben 
Portionsgröße  257 g | ml
Menge pro Portion  287
1199
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 15%
Gesättigte Fettsäuren  1.4g 7%
Natrium 326mg 14%
Gesamte Kohlenhydrate  38g 14%
Ballaststoffe  10g 37%
Zucker  9.2g
Protein  11g 21%
Vitamin D 0mcg 0%
Kalzium 87mg 7%
Eisen  2.6mg 14%
Kalium 487mg 10%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.131 mg 3%
Vitamin B6 0.33 mg 19%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  38.2 g 14%
Sugars 9.2 g 18%
Ballaststoffe  10.2 g 37%
Carbohydrate 7.4 g 0%
Netto-Kohlenhydrate 29g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.432 g 0%
Arginin 0.924 g 0%
Asparaginsäure 1.263 g 0%
Cystein 0.139 g 0%
Glutaminsäure 2.003 g 0%
Glycin 0.418 g 0%
Histidin 0.273 g 0%
Isoleucin 0.424 g 0%
Leucin 0.699 g 0%
Lysin 0.659 g 0%
Methionin 0.13 g 0%
Phenylalanin 0.527 g 0%
Prolin 0.412 g 0%
Serin 0.499 g 0%
Threonin 0.38 g 0%
Tryptophan 0.103 g 0%
Tyrosin 0.249 g 0%
Valin 0.426 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 86.92 mg 7%
Kupfer 0.44 mg 49%
Fluorid 1.74 mcg 0%
Eisen  2.6 mg 14%
Magnesium 56.11 mg 13%
Mangan 1.38 mg 60%
Phosphor 151.87 mg 12%
Kalium 487.37 mg 10%
Selen 4.65 mcg 8%
Natrium 326.37 mg 14%
Zink 1.13 mg 10%
andere
Nährstoff Menge  DV
Wasser 194.301 g 0%
Asche 2.209 g 0%