Chana Masala

Chana Masala

Prep Time15 mins Cook Time20 mins Makes 6 Yield_measureservings

This masala dish will infuse your senses! On a crisp day, nothing warms our tummies and our spirits like this simply delicious recipe.

Ingredients List

  1. 3 Tbsp. (45 mL) Becel® Buttery Taste margarine*
  2. 2 zucchini, halved lengthwise and sliced
  3. 1 sweet onion, chopped
  4. 2 cloves garlic, finely chopped
  5. 2 tsp. (10 mL) ground chili powder
  6. 2 tsp. (10 mL) ground cumin
  7. 1 1/4 tsp. (6 mL) ground coriander
  8. 1/2 tsp. (2 mL) ground ginger
  9. 1/2 tsp. (2 mL) curry powder
  10. 1 can (240 mL.) no salt added tomato sauce
  11. 1 Tbsp. (15 mL) firmly packed brown sugar
  12. 2 cans (470 g. ea.) chick peas or garbanzos, rinsed and drained
  13. 2 tsp. (10 mL) fresh lemon juice
  14. 1 1/2 cups (375 mL) nonfat plain Greek yogurt

Directions

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.

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.

Nutritional Information

Calories

240 (1 serving)

Calories from Fat

80 (1 serving)

Total Fat

9g (1 serving)

Saturated Fat

1g (1 serving)

Polyunsaturated Fat

2.8g (1 serving)

Monounsaturated Fat

3.5g (1 serving)

Sodium

260mg (1 serving)

Total Carbs

37g (1 serving)

Dietary Fiber

2g (1 serving)

Sugars

7g (1 serving)

Protein

13g (1 serving)

Calcium

15% (1 serving)

Iron

10% (1 serving)

Potassium

568mg (1 serving)

Omega-3

0.5g (1 serving)

Omega-6

2.2g (1 serving)

Vitamin C

35% (1 serving)

Vitamin A

10% (1 serving)

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