Did you know chickpeas or garbanzo beans are considered a high protein legume? They are high in fiber and make you feel full. Chickpeas are also a good source of magnesium and potassium which may help lower blood pressure. They may also lower risk of certain cancers by containing saponins, B vitamins and promoting the body’s production of butyrate.
Chana Masala (serves 2)
1 tomato puréed in food processor
1/2 cup onion chopped
1 Tbsp olive oil
1 tsp Garam masala
1 tsp turmeric powder
1/2 tsp coriander powder
1/2 tsp cumin powder
1/8-1/4 tsp cayenne pepper
2 cups canned chick peas rinsed
1/2 cup water
Salt to taste
Fresh chopped cilantro for garnish
In a medium pot on medium heat add olive oil and onions. Sauté until translucent. Add garam masala, turmeric powder, coriander powder and cumin powder. Stir until fragrant. Add puréed tomato, water and chick peas. Cook for 15 minutes adding additional water if too dry. Salt to taste. Garish with fresh cilantro.
Each serving: 217 calories/ total fat 8.6 g (saturated 1.1g) cholesterol 0g, sodium 233mg, total carbohydrates 29.9g(dietary fiber 1.9g, total sugar 7.3g) protein 7.3g