Your Recipe

Chana Masala

Ingrédient Quantité Calories
Oignons 110g 44kcal
Tomates 250g 45kcal
Racine de gingembre 28.3g 23kcal
Curcuma moulu 1.5g 5kcal
Ail 6g 9kcal
Huile végétale 30g 266kcal
Graine de cumin 2.1g 8kcal
Poudre de chili 0.985g 3kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, en conserve, solides égouttés 506g 703kcal
Poivrons, piment fort, vert, cru 90g 36kcal
Coriandre moulue 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).

Valeurs nutritives
Taille des portions 257 g | ml
Quantité par portion 287
1199
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 12g 15%
Gras saturés 1.4g 7%
Sodium 326mg 14%
Total des glucides 38g 14%
Fibres alimentaires 10g 37%
Sucre 9.2g
Protéine 11g 21%
Vitamine D 0mcg 0%
Calcium 87mg 7%
Fer 2.6mg 14%
Potassium 487mg 10%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 44.778 mcg 5%
Thiamine [B1] 0.1 mg 8%
Riboflavine [B2] 0.068 mg 5%
Niacine [B3] 0.925 mg 6%
Acide pantothénique [B5] 0.131 mg 3%
Vitamine B6 0.33 mg 19%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 81.515 mcg 0%
Vitamine C 66.248 mg 74%
Vitamine D 0 mcg 0%
Vitamine E 1.89 mg 13%
Vitamine K 21.78 mcg 18%
Bétaïne 0.071 mg 0%
Choline 11.241 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 38.2 g 14%
Sugars 9.2 g 18%
Fibres alimentaires 10.2 g 37%
Carbohydrate 7.4 g 0%
Glucides nets 29g
acides aminés
nutriment Quantité DV
Alanine 0.432 g 0%
Arginine 0.924 g 0%
Acide aspartique 1.263 g 0%
Cystéine 0.139 g 0%
Acide glutamique 2.003 g 0%
Glycine 0.418 g 0%
Histidine 0.273 g 0%
Isoleucine 0.424 g 0%
Leucine 0.699 g 0%
Lysine 0.659 g 0%
Méthionine 0.13 g 0%
Phénylalanine 0.527 g 0%
Proline 0.412 g 0%
Sérine 0.499 g 0%
Thréonine 0.38 g 0%
Tryptophane 0.103 g 0%
Tyrosine 0.249 g 0%
Valine 0.426 g 0%
Minéraux
nutriment Quantité DV
Calcium 86.92 mg 7%
Cuivre 0.44 mg 49%
Fluorure 1.74 mcg 0%
Fer 2.6 mg 14%
Magnésium 56.11 mg 13%
Manganèse 1.38 mg 60%
Phosphore 151.87 mg 12%
Potassium 487.37 mg 10%
Sélénium 4.65 mcg 8%
Sodium 326.37 mg 14%
Zinc 1.13 mg 10%
autres
nutriment Quantité DV
Eau 194.301 g 0%
Cendres 2.209 g 0%