Chana Masala with Brown Rice

Ingredients

• 1 cup cooked brown rice
• 1 cup cooked chickpeas (or canned chickpeas, drained and rinsed)
• 1 onion, finely chopped
• 2 tomatoes, finely chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 green chili, chopped
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon garam masala
• Salt to taste
• Fresh cilantro for garnish

Nutritional Information

• Calories: 400
• Protein: 15g
• Fat: 5g
• Carbohydrates: 80g
• Fiber: 10g
• Micronutrients: Provides vitamin A, vitamin C, vitamin K, potassium, and magnesium.

Preparation

1. Heat oil in a skillet over medium heat. Add cumin seeds and let them splutter.
2. Add finely chopped onions and sauté until golden brown.
3. Add minced garlic, grated ginger, and chopped green chili. Sauté until fragrant.
4. Add finely chopped tomatoes and cook until they turn mushy.
5. Stir in coriander powder, turmeric powder, and salt.
6. Add cooked chickpeas and garam masala. Mix well and simmer for 5-10 minutes.
7. Garnish with fresh cilantro before serving.
8. Serve hot with cooked brown rice for a wholesome and flavorful lunch.