Chick Pea Ragout With Glazed Vegetables "Chana Masala" Recipe
Servings: 4
Ingredients
- 3 c. chickpeas cooked, or possibly use 32 ounce canned, liquid removed
- 1 1/2 c. minced tomato fresh and peeled
- 2 Tbsp. tomato paste
- 3 Tbsp. vegetable oil
- 1 c. finely minced onions
- 1 Tbsp. chopped garlic
- 1 Tbsp. grated ginger root
- 2 tsp cumin seed
- 2 Tbsp. grnd coriander
- 1 med zucchini cut into 1-inch pcs
- 1 x red bell pepper cored and cut into 1-inch pcs salt and pepper to taste water to cover
- 1/2 c. plain yogurt
- 1/2 c. minced cucumber
- 1/2 c. minced scallion
- 1/2 c. coriander minced
- 1 Tbsp. green chili peppers (or possibly to taste) minced
Directions
- In a large bowl combine chick peas, tomatoes and tomato paste. Set aside. In a large pan heat the oil over moderately-high heat. Add in the onion, garlic, ginger, cumin and coriander. Cook, stirring often, till the onions turn light brown, about 8 min. Add in zucchini, bell peppers and salt and black pepper to taste. Pan roast the vegetables, stirring regularly, for 5 min.
- Add in chick pea-tomato mix to the onion mix. Add in water and bring contents to a boil. Lower heat and simmer, covered, for 5 min, or possibly till the flavors are blended and the sauce is very thick. Serve ragout topped with yogurt.
- For the topping: Combine yogurt, cucumber, scallion, coriander and warm green chilies.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 399g | |
| Recipe makes 4 servings | |
| Calories 751 | |
| Calories from Fat 199 | 26% |
| Total Fat 23.11g | 29% |
| Saturated Fat 2.56g | 10% |
| Trans Fat 0.26g | |
| Cholesterol 4mg | 1% |
| Sodium 133mg | 6% |
| Potassium 2035mg | 58% |
| Total Carbs 111.83g | 30% |
| Dietary Fiber 34.5g | 115% |
| Sugars 23.77g | 16% |
| Protein 34.21g | 55% |
