Simple and flavorful Indian inspired dish. Serve it hot over rice and fresh spinach or cold in a wrap.

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Name: Chana Masala with Raita
Prep time: 7 min
Cook time: 8 min
Total time: 15 min
Yield: 6
Cuisine: Indian
Ingredients: 2 teaspoons Olive oil; 1 cup Onion chopped; 2 tablespoon Minced ginger, from a jar; 2 teaspoons Minced garlic, from a jar; 1 teaspoon Curry powder; 1/2 teaspoon Ground cayenne pepper; 1 15 ounce can crushed tomatoes,; 2 15 ounce cans Chick peas, rinsed and drained; 1 cup low fat plain yogurt; 1/2 cup Cucumber, peeled and chopped; 1/4 teaspoon Salt; 1/4 teaspoon Ground cumin

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INGREDIENTS

2 teaspoons Olive oil
1 cup Onion ; chopped
2 tablespoon Minced ginger, ; from a jar
2 teaspoons Minced garlic, ; from a jar
1 teaspoon Curry powder
1/2 teaspoon Ground cayenne pepper
1 15 ounce can crushed tomatoes,
2 15 ounce cans Chick peas, ; rinsed and drained
1 cup low fat plain yogurt
1/2 cup Cucumber, ; peeled and chopped
1/4 teaspoon Salt
1/4 teaspoon Ground cumin

INSTRUCTIONS

Saute onion in oil. Add garlic, ginger, curry and cayenne pepper. Mix in tomatoes and chick peas. Bring to a boil, then reduce heat, cover and simmer 5 to 8 minutes.

Mix remaining ingredients for Raita to serve on the side.

NOTES

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Nutrition

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Serving Size: 1 Serving (1386g)
Recipe Makes: 6 Servings

Calories: 568
Calories from Fat: 22 (4%)

Amt Per Serving		% DV

	Total Fat 2.4g	3 %
	Saturated Fat 1g	5 %
	Monounsaturated Fat 0.6g
	Polyunsanturated Fat 0.3g
Cholesterol 2.4mg		1 %
Sodium 83.7mg		3 %
Potassium 2063.5mg		54 %
Total Carbohydrate 128.6g		38 %
	Dietary Fiber 22.9g	92 %
	Sugars, other 105.6g
Protein 17g		24 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 568

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