INDIAN CHICKPEAS

Recipe from THE WHOLE FOODS COOKBOOK by John Mackey, Alona Pulde MD, and Matthew Lederman MD, with Recipes by the Sarno Brothers of Wicked Healthy

SERVES 4

This whole foodie take on the traditional Indian dish chana masala features chickpeas cooked in a tomato-based sauce infused with aromatics and spices. Serve with brown rice and papadum.

 

INGREDIENTS

2 cups chopped onions

1/2 teaspoon minced seeded serrano chile

6 garlic cloves, minced

2 tablespoons minced fresh ginger

1  1/2 teaspoons cumin seed

1 1/4 teaspoons ground coriander

1 teaspoon ground turmeric

3 1/2 cups cooked chickpeas or no-added sodium canned chickpeas, drained and rinsed

1 cup low-sodium vegetable broth

1 (15-ounce) can no-added sodium crushed tomatoes

1 1/2 tablespoons apple cider vinegar

1 tablespoon date paste

1/2 teaspoon sea salt

1/2 cup chopped fresh cilantro

 

DIRECTIONS

Heat a soup pot over medium-high heat. When hot, add the onions and dry sauté, stirring often, until they begin to stick to the pan and lightly brown, 3 to 4 minutes. Add the chile, garlic, ginger, cumin, coriander, and turmeric and cook until fragrant, 2 to 3 minutes.

Stir in the chickpeas, broth, tomatoes, vinegar, date paste, and salt and bring to a simmer. Reduce the heat to medium-low and simmer, stirring frequently to prevent scorching, 8 to 10 minutes.

Remove from the heat and stir in all but a pinch of the cilantro. Garnish with the reserved cilantro and serve.

 

NUTRITIONAL INFORMATION

Per serving: 339 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 386 mg sodium, 59 g total carbohydrate (13 g dietary fiber, 12 g sugar, 0 g added sugars), 16 g protein, 5 mg iron