Masala Tomatoes and Chick Peas Recipe

Looking for an easy Masala tomatoes and chick peas recipe? Learn how to make Masala tomatoes and chick peas using healthy ingredients.


Submitted by auklet

Makes 4 servings



flavourful, high in protein, and low in fat, this meal will fill you right up.

Recipe Ingredients for Masala tomatoes and chick peas

1 tbsp canola oil
1 onion, chopped
6 g coriander seeds, crushed
6 g Indian Channa Masala
3 tsp mustard seeds
425 g tomatoes, tinned stewed
1/2 cup yams, cooked, mashed
1 about one can garbanzo beans

Recipe Directions for Masala tomatoes and chick peas

  1. heat oil in a large pan

  2. add onions and spices and cook until tender and aromatic

  3. add tomatoes and a bay leaf

  4. simmer for 10-15 minutes, allowing tomatoes to reduce slightly

  5. add cooked yams and blend with an immersion blender

  6. add garbanzo beans and cook until heated through

  7. Serve over quinoa or rice.

Categories

Tomatoes, Main Dish

Nutrition Facts
Serving Size 234.7g
Amount Per Serving
Calories
371
Calories from Fat
83
% Daily Value*
Total Fat
9.2g
14%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
27mg
1%
Potassium
1079mg
31%
Total Carbohydrates
59.0g
20%
Dietary Fiber
16.4g
66%
Sugars
12.2g
Protein
17.0g
Vitamin A 19% Vitamin C 35%
Calcium 11% Iron 30%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in manganese
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