About recipe

Eating more plant-based meals can have a positive impact on your health, and is good for the environment! Start small by swapping one meal a week for a plant-based dish. This chickpea based Indian recipe is a great choice. It can be eaten with a whole grain like brown rice or quinoa, over a bed of greens, or as is. Quick Chana Masala makes for a great meal prep recipe. Prepare ahead of time and enjoy throughout the week! 

Ingredients (serves 4)

• 1 cup uncooked whole grain (brown rice, quinoa, farro) for serving 
• 2 tablespoons olive oil 
• 1 medium yellow onion, chopped 
• 1 medium jalapeno pepper, minced (remove ribs and seeds) 
• 5 cloves garlic, minced 
• 1 tablespoon fresh ginger, peeled and minced 
• 1 1/2 teaspoons garam masala 
• 1 1/2 teaspoons ground coriander 
• 3/4 teaspoon ground cumin 
• 1/2 teaspoon ground turmeric 
• Pinch of cayenne pepper (optional) 
• 1 large can (28 ounces) low sodium whole peeled tomatoes, with their juices, 
• 2 cans (14 ounces each) low sodium chickpeas, rinsed and drained 
• Fresh cilantro, for garnish (optional) 

Preparation

1. Cook the whole grain according to package instructions. 
2. In a large saucepan, warm the oil over medium-low heat. Add the onion and jalapeno. Cook until the onion is tender and turning translucent, about 5 minutes. 
3.  Add the garlic and ginger, and cook until fragrant (about 30 seconds—1 minute). Stir in the garam masala, coriander, cumin, turmeric, and cayenne (if using), and cook for another minute, while stirring constantly. 
4. Add the tomatoes and their juices. Use the back of the spoon to break the tomatoes apart. 
5. Raise the heat to medium high and add the chickpeas. Bring the mixture to a simmer. Reduce heat and continue to cook at a gentle simmer for about 10 minutes. 
6. Serve over the whole grain and garnish with cilantro.