serves 4
300g chick peas, washed and
drained
1 medium onion, finely chopped
6 garlic cloves, finely chopped
200g canned tomatoes, finely
chopped
2 tsp. ginger, finely chopped
½ tsp. turmeric powder
2 tsp. ground coriander
½ tsp. garam masala
½ tsp. green chilli, chopped
1 tbsp. vegetable oil
250ml boiling water
1 tsp. amchoor powder (powder of unripe mango)
Salt to taste
Method
Put the vegetable oil in a large pan on a medium heat.
Add your onions, stirring every minute or so until they are brown.
Fry for around five minutes until the mixture becomes a rich golden color.
Add the garlic and ginger and stir.
Add the tomatoes, chilli, turmeric, coriander powder, amchoor powder
and salt and cook for around 5 minutes.
Add the washed, drained chick peas and
boiling water. Mix and cover.
Serve with freshly chopped coriander.
Nutritional value per serving
Calories 220 | Total fat 2g | Saturated Fat 0.5g | Carbohydrate 35g | Protein 4g | Fibre 8.5g
More info:
Chickpeas are an Indian staple and
would be an excellent addition to
anyone’s diet.
Chickpeas have been studied in
relation to blood sugar control.
One research study found that it took
just one week of consuming
chickpeas to see a significant
improvement in blood sugar control
and insulin secretion.
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