Healthy Eating Challenge – Day 4 - Recipe - 2
Here is Recipe #2 for Day 4 of the Healthy Eating Challenge with Farm Food and the Parent Resource Portal. Chana Masala is an Indian vegetarian dish that you can serve with brown rice, wild rice or whole wheat naan bread for scooping. Using canned diced tomatoes saves time dicing up fresh tomatoes (and usually less expensive). The chickpeas are also a good source of iron!
2 tsp extra virgin olive oil
1 large onion, diced
2 garlic cloves, minced
1 x 19 oz can of chickpeas, drained and rinsed
1 tsp garam masala
1 tsp turmeric
1 tbsp grated fresh ginger
1 x 28 oz can diced tomatoes
1 tbsp lemon juice
1/4 cup water
salt and pepper to taste
1/4 minced fresh cilantro (optional)
In a medium saucepan, heat the oil over medium heat. Saute the onions until slightly softened, approximately 3-4 minutes. Add the garlic and cook for 2 minutes more. Add all remaining ingredients, except for the cilantro. Bring to a simmer and reduce heat to medium-low. Simmer for approximately 10 minutes, stirring often, until liquid reduces and reaches a stew-like consistency. Stir in the cilantro, if using, and serve (makes 4 servings).