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Looking for some new meal ideas to shake up your typical dinner routine? Try a little Indian inspired dish – Chana Masala.


My version doesn’t measure up to the traditional variety you might get at a restaurant, but it’s a little healthier and still tastes amazing.


Rather than using butter, I used butter flavored olive oil. And rather than cooking up white rice, I chose quinoa (mostly because I didn’t have any white rice!).


Dad’s garden was abundant with tomatoes so Mom decided to can some. These quick blanched tomatoes worked perfectly.



Chana Masala with Turmeric Cauliflower

Serves 4-6

2 cans chickpeas, drained and rinsed

2-3 cups chopped tomatoes and juices, fresh or canned

1 head cauliflower, chopped

1/4 cup unsweetened coconut milk

1/2 large onion, chopped

4 cloves garlic, minced

1 TBS fresh ginger, minced

3 scallion stalks, chopped

4TBS olive oil (butter flavored if you have it!)

4-6 TBS garam masala spice

4 TBS turmeric

2 TBS cumin

2 tsp cayenne

Sea salt to season

– Preheat oven to 425.

– Toss cauliflower with 3 TBS olive oil, turmeric, 1 TBS cumin and a hearty dash of sea salt. Place in baking dish and bake for about 35 minutes or until soft.

-Meanwhile, heat a large saute pan over medium heat and add 1 TBS olive oil. Saute onion, garlic and ginger until soft and fragrant. Add remaining spices and a pinch of sea salt. Stir to combine and cook 1 minute.

– Add in tomatoes and chickpeas and cook on medium for about 10 minutes. Add coconut milk during last several minutes of cooking and taste to determine if it needs additional garam masala or salt. 

– Serve with rice or quinoa and cauliflower. Top with scallion

Nutrition per serving (1 cup chana masala with 1 cup cauliflower)

Calories: 340 Total Fat:9g Sat Fat: 1g Polyunsaturated: 2g Monounsaturated: 6g Carbohydrates: 49g Fiber: 12g Protein: 12g

This dish is also a great source of Vitamin A, potassium, B-vitamins, iron, and zinc.





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