This mild veg version of an Indian restaurant favorite shows that Indian food doesn’t have to be ultra-spicy to be good.
YIELD: SERVES 4
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
- 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.
- 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.
VEGAN
GLUTEN-FREE
30 MINUTES OR LESS
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).
NUTRITION INFORMATION
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
