Your Recipe

Chana Masala (Indian Chickpea Curry)

Ingredient Amount Calories
Onions 110g 44kcal
Ginger root 1g 1kcal
Turmeric ground 2.5g 8kcal
Garlic 6g 9kcal
Vegetable oil 24g 213kcal
Paprika 1g 3kcal
Cumin, ground 2.5g 9kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids 425g 591kcal
Coriander ground 1.8g 5kcal
Tomato products, canned, puree, without salt added 424g 161kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
• 1 tablespoon vegetable oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)
Instructions:
1. Heat vegetable oil in a large skillet over medium heat.
2. Add chopped onion and cook until softened, about 5 minutes.
3. Stir in minced garlic and grated ginger. Cook for 1 minute until fragrant.
4. Add ground cumin, ground coriander, turmeric, and paprika. Stir to coat the onions.
5. Pour in diced tomatoes with their juices. Simmer for 5-7 minutes.
6. Stir in drained chickpeas and cook for another 10 minutes, stirring occasionally.
7. Season with salt and pepper to taste.
8. Garnish with fresh cilantro before serving.

Nutrition Facts
Portion Size 166 g | ml
Amount Per Portion 174
728
kcal
kilojoules
% Daily Value *
Total Fat 6.3g 8%
Saturated Fat 0.7g 4%
Sodium 196mg 9%
Total Carbohydrate 25g 9%
Dietary Fiber 6.5g 23%
Sugar 7.1g
Protein 6.6g 13%
Vitamin D 0mcg 0%
Calcium 58mg 4%
Iron 2.7mg 15%
Potassium 455mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 23.453 mcg 3%
Thiamin [B1] 0.051 mg 4%
Riboflavin [B2] 0.078 mg 6%
Niacin [B3] 1.213 mg 8%
Pantothenic acid [B5] 0.346 mg 7%
Vitamin B6 0.212 mg 12%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 45.512 mcg 0%
Vitamin C 9.338 mg 10%
Vitamin D 0 mcg 0%
Vitamin E 2.151 mg 14%
Vitamin K 9.83 mcg 8%
Betaine 0.212 mg 0%
Choline 14.237 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 25.1 g 9%
Sugars 7.1 g 14%
Dietary fiber 6.5 g 23%
Carbohydrate 2.4 g 0%
Net carbs 18g
Aminoacids
Nutrient Amount DV
Alanine 0.26 g 0%
Arginine 0.525 g 0%
Aspartic acid 0.771 g 0%
Cysteine 0.077 g 0%
Glutamic acid 1.409 g 0%
Glycine 0.238 g 0%
Histidine 0.161 g 0%
Isoleucine 0.245 g 0%
Leucine 0.403 g 0%
Lysine 0.383 g 0%
Methionine 0.074 g 0%
Phenylalanine 0.303 g 0%
Proline 0.242 g 0%
Serine 0.288 g 0%
Threonine 0.221 g 0%
Tryptophan 0.061 g 0%
Tyrosine 0.145 g 0%
Valine 0.245 g 0%
Minerals
Nutrient Amount DV
Calcium 57.74 mg 4%
Copper 0.41 mg 45%
Fluoride 0.2 mcg 0%
Iron 2.67 mg 15%
Magnesium 40.5 mg 10%
Manganese 0.86 mg 38%
Phosphorus 100.45 mg 8%
Potassium 454.75 mg 10%
Selenium 3.06 mcg 6%
Sodium 195.99 mg 9%
Zinc 0.8 mg 7%
Other
Nutrient Amount DV
Water 126.549 g 0%
Ash 1.722 g 0%