This mild veg version of an Indian restaurant favorite shows that Indian food doesn’t have to be ultra-spicy to be good.
1 Tbs. vegetable oil
½ medium onion, diced
1 Tbs. garam masala
1 Tbs. tomato paste
2 tsp. grated fresh ginger
1 serrano chile, minced
2 15-oz. cans chickpeas, rinsed and drained
1 28-oz. can crushed tomatoes
½ cup low-fat Greek yogurt
¼ cup chopped cilantro

  1. Heat oil in skillet over medium heat. Add onion, and sauté 5 minutes, or until softened. Add garam masala, tomato paste, ginger, and serrano chile, and season with salt, if desired. Sauté 1 minute more.
  2. Stir in chickpeas and tomatoes. Bring to a boil, reduce heat to medium-low, and simmer 15 minutes. Remove from heat, and stir in yogurt and cilantro.

More Masalas
Once you have the basic sauce for this dish down, the possibilities are endless for easy weeknight meals. Here are a few combinations to try:
Tofu and Spinach: Substitute 1 lb. cubed extra-firm tofu for the chickpeas and add 2 cups baby spinach leaves.
Red Lentils and Green Beans: Replace the chickpeas with 1½ cups cooked red lentils and 2 cups fresh green beans.
Okra and Paneer: Replace the chickpeas with 1 cup frozen, thawed okra and 2 cups paneer (cheese cubes).

Calories: 328
Protein: 16 g
Total Fat: 9 g
Saturated Fat: 1 g
Carbohydrates: 52 g
Cholesterol: 2 mg
Sodium: 582 mg
Fiber: 5 g
Sugar: 11 g