Chana Masala

Chana Masala

5 3
  • Preparation Time

    15 mins

  • Cooking Time

    20 mins

  • Recipe Serves

    6

Ingredients


  • 3 Tbsp. (45 mL) Becel® Buttery Taste margarine*
  • 2 zucchini, halved lenghtwise and sliced
  • 1 sweet onion, chopped
  • 2 cloves garlic, finely chopped
  • 2 tsp. (10 mL) ground chili powder
  • 2 tsp. (10 mL) ground cumin
  • 1 1/4 tsp. (6 mL) ground coriander
  • 1/2 tsp. (2 mL) ground ginger
  • 1/2 tsp. (2 mL) curry powder
  • 1 can (240 mL.) no salt added tomato sauce
  • 1 Tbsp. (15 mL) firmly packed brown sugar
  • 2 cans (470 g. ea.) chick peas or garbanzos, rinsed and drained
  • 2 tsp. (10 mL) fresh lemon juice
  • 1 1/2 cups (375 mL) nonfat plain Greek yogurt

Preparation

Step 1

Melt Becel® Buttery Taste margarine in medium saucepan and cook onion and zucchini until crisp-tender, about 5 minutes. Stir in garlic and cook 1 minute. Stir in spices and cook 1 minute. Stir in tomato sauce and brown sugar. Bring to a boil over high heat.

Step 2

Reduce heat to low and stir in chick peas. Simmer covered until heated through, about 10 minutes. Stir in lemon juice. Serve dolloped with Greek yogurt.

Recipe Tip:

*Becel® Gold in Quebec.

This recipe has been evaluated by the Heart and Stroke Foundation registered dietitians and is part of a healthy diet based on the reommendations in Canada's Food Guide.

Nutritional Information:

Recipe : Chana Masala
Recipe Serves : 6

1 servingAmount% Daily Value
Calories:240  
Calories from Fat:80  
Total Fat:9 g 
Saturated Fat:1 g 
Trans Fat:0 g 
Polyunsaturated Fat:2.8 g 
Monounsaturated Fat:3.5 g 
Cholesterol:0 mg 
Sodium:260 mg 
Total Carbs:37 g 
Dietary Fiber:2 g 
Sugars:7 g 
Protein:13 g 
Vitamin A: 10 %
Vitamin C: 35 %
Calcium: 15 %
Iron: 10 %
Potassium:568 mg 
Omega-3:0.5 g 
Omega-6:2.2 g 
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